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Hamstring Strengthening Exercises

We have compiled our favourite exercises regarding building strong hamstrings, all targeting different portions of your hamstring here :

🔥Romanian deadlift

The OG hamstring builder. Have the knees slightly flexed, push your hips back to the wall behind you. Depending on how flexed your knee is, the RDL focuses on more of the mid to upper hamstring belly.

🔥Stiff leg deadlift

Here, we ideally want the knee as straight as possible and remain in this position throughout the movement. This will target more of the distal portion of the hamstring.

🔥Single leg cable RDL

Due to the forward pull bias of the cable, this will help to load the glute more than a regular single leg deadlift as the glute will help to counterbalance your body against the weight. A great exercise!

🔥Rear foot elevated RDL

Focus on having a minimal amount of weight on the rear foot as it will counterbalance your body. Here you feel the glute and upper hamstring working most.

🔥Swiss ball curl

This can be executed as an eccentric movement to begin with, but as you get stronger you can concentrically curl the ball back towards your body. This is HARD and will focus on the whole length of the hamstring, specifically targeting the lower portion of the muscle belly.

If you need help, reach out to our caring and friendly team at our Chatswood, North Sydney or Sydney CBD Physiotherapy Clinic. You’ll be glad you did!


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