The most powerful back legs workout (Hamstring)

Did you know that the hamstring muscles (the posterior leg muscles) are a group of muscles that cross the hip and knee joints, and are the muscles responsible for walking, running, jumping and many other physical activities.

The most powerful back legs exercises (Hamstring)

The hamstring muscles flex the knee joint and extend the thigh back to drive movement, and are located in the back of the legs (in the back), which are the opposite muscles of the front legs or quadriceps.

It is very important to target this muscle through the back legs exercise program or include it in the weekly leg exercises program.

In this article that you are about, you will learn about the most powerful exercises for the back legs with pictures with a detailed explanation, so follow me…

Best back leg exercises

1. Deadlift is one of the strongest exercises for the back legs

Deadlift is one of the strongest exercises for the back legs

Deadlift exercises primarily target the hamstring muscles, with an emphasis on the buttocks and back muscles as well.

To do the deadlift, you'll need a standard 45-pound barbell. For more weight, add 2.5 to 10 pounds per side separately.

The amount of weight used depends on your fitness level. Continue adding weight only after you have mastered the exercise correctly.

Stand behind the bar with your feet shoulder width apart. Your feet should almost touch the bar.

Keep your chest up and your hips slightly lower, keeping your back straight. Lean forward and grab the bar.

• Keep one palm facing up and one hand down, or both hands facing down.
• While holding the bar, press the feet flat on the floor and push the hips back. While keeping your back straight.
• Push your hips forward into a standing position. Finish standing with your legs straight, your shoulders back, and your knees nearly locked.
• You should be holding the bar with straight arms slightly below hip height.

2. Single-leg deadlifts

Single-leg deadlifts

This is another deadlift exercise that will enhance your balance. The one-leg deadlift requires stability and leg strength. Pick up light to moderate dumbbells to complete this move.

• Stand with a dumbbell in both hands and bend forward slightly with your knee.
• At your hips, start by bringing your left leg straight behind you, lowering the dumbbells toward the floor.
• When you reach a comfortable height with your left leg, slowly return to the starting position in a balanced movement.
• Repeat the movement with the other leg.

3. Barbell good morning exercise

Barbell good morning exercise

Another easy exercise to target the lumbar and hamstring muscles, it gets its name (good morning) because this movement reverses the bend as a way of saying hello (in Asian countries).

This exercise is very easy, especially if you do it without weights (you can add a weight as in the picture to increase the intensity of the exercise and the strength of the exercise).

• Place your feet shoulder width apart at your hips.
• Straighten your knees, drop your torso toward the floor, and stop when it is parallel.
• Your back should remain straight throughout this movement.
• Once you reach parallel, push through your feet and return to the start.

for safety:

You should feel a slight stretch in your hamstring when performing this exercise.

Your range of motion depends on the flexibility of your hamstrings. The less flexible your hamstrings are, the more you need to bend your knees to lower your torso to the level you want it to be.

Keep your back and neck neutral throughout the exercise.

Here's to you: squats and dead lifts, which one is better for bulking up?

4. Seated leg curl

Seated leg curl

Another important exercise, targeting the muscles of the back legs.

• Sit in a leg curling machine.
• Place the back of your lower legs over the padded riser.
• Lower the thigh support so that it rests just above your knees (as pictured).
• Hold the handles with both hands for support.
• Exhale while bending your knees and bending the lever to the back of the thighs.
• Hold the count twice and squeeze the hamstrings.
• Inhale as you return the lever to the starting position.

5. Kneeling leg curl

Kneeling leg curl

• Bend over the knee pad with one knee.
• Place your opposite leg under the sling pillow and rest your knee on the front cushion.
• Place your forearms on the armrest.
• Hold the handles to provide adequate support.
• Exhale while bending your knee and raising the lever to the back of your thigh.
• Hold the count twice and squeeze the hamstring muscles.
• Inhale as you lower the lever to the starting position by extending your knee.
• Repeat with the specified number of repetitions.
• Switch to your other leg, move the knee pad to the other side and repeat the exercise.

6. Kettlebell swing

Kettlebell swing

• Stand with your feet slightly shoulder-width apart, so that the "katie bell" is between your feet.
• Hinge hips and a few knees, grab the Katie Bell with both hands and lift it slightly off the floor by extending your hips.
• At this point, your back and arms should be straight, and your torso should be nearly horizontal.
• Bend your knees slightly, the "Kate Bell" should be hanging directly in front of you.
• Inhale as you slowly swing the "katie bell" back and up between your legs.
• When the Kate Bell begins to swing forward, forcefully extend your hips and knees to swing the Kate Bell in front of you.
• At the top of the movement, squeeze your glutes.
• As the Katie Bell swings down, hang at the hips and slightly at the knees and guide the Katie Bell between your legs.

Safety tips while doing leg exercises

• Perform each exercise slowly, paying attention to correct form.
• Drink water well throughout the exercise.
• Breathe well when exercising.
• Stop exercising if you feel severe pain.
• If the pain does not go away when you stop exercising, see your doctor.
• If you have a health condition, talk to your doctor about doing leg exercises.

Also, remember that the results do not appear from the first exercise, but rather need some time, and do not forget to do warm-up and stretching exercises before starting training to avoid injuries and peace.