By following the 8 tips, your hamstring muscles can be worked out properly:

Lunges
Alternate steps forward and return to centre each time. Bring your back knee within one inch of the floor to target those butt muscles. The added stress placed on the glute muscles due to trying to balance mainly on one leg will build butt muscle and also help build the smaller supporting muscles of the rear. You can do “walking” lunges to add more to this exercise. It will work all of your leg muscles as well as your glute muscle for that full toned leg look.

Next, try the backwards lunges. This is where you step backwards rather that forward like the power lunge.
Start by standing upright, hands on hips and step forward with your right leg as far as possible until your right thigh is as horizontal as you can go, keeping your left leg straight. Then powerfully step back to standing, aiming to get knee up to your chest. Swap legs.

One leg cable kick backs
This exercise is great because it works your butt and your hamstrings at the same time. This exercise is performed using a pulley machine. Attach a small hand attachment to the lower section of a pulley machine. Place one foot through the handle opening of the small hand attachment so that it becomes wrapped around your ankle. Keeping your leg straight, smoothly kick your heel backward about one foot. Hold your leg at the top of this movement for a one-count and repeat with the opposite leg.

Lying Leg curls
This exercise is also called the hamstring curl. Lie on your stomach on the hamstring machine. Lying on your stomach, place the leg curl bar around your ankle area. You may need to adjust your position, depending on where your knees are resting on the pad. Begin by curling the weight upward so as to touch your heels to your butt. Return to the start position in a slow and controlled fashion and repeat. Remember to squeeze that hamstring and butt muscles!

Good mornings
In a standing position, place a barbell across the back of your shoulders as you would for squats. Keeping your legs stiff, bend forward at the waist, with head up, until your upper body is parallel with the floor. Slowly lift your upper body back to the original position.

Romanian dead lift
Start by using a straight barbell; grab the barbell in a wide overhand grip while standing in a shoulder width or narrower stance position. Lower the bar to top of feet by bending at the hips. Keep a slight bend to your knees so you do not over extend your knees. Keep back straight then lower until it is parallel to floor at lowest position. Lift the bar slowly until you are back in the upright position.

Hack squat
Hack squat is a slightly more advanced type of squat variation and will have you holding the barbell just behind your legs. With this exercise, your upper body will tend to lean forward slightly to compensate for the barbell. While needing to move forward slightly in order to move closer to the back of your heel area, you also want to be sure that when you’re doing this squat variation to keep your chin up, facing forward in order to effectively remain balanced.

Hamstring Leg Presses
This exercise is performed like the traditional leg press, except you place your feet halfway up the pad on the leg press machine. While keeping your back pressed against the support and head straight, lower the weight until there is a ninety degree angle. Then raise the weight with your heels. The higher you go, the more targeted your hamstrings are.  Point your toes straight forward and spread your legs shoulder width apart.

Remember, proper training starts with a good warm up and stretch. Working your hamstrings with this 8 Hamstring Strengthening exercise routine will help you complete the sculpting of your firmer and stronger legs. As a reminder, you execute these exercises in 3 sets with repetitions of between 10-12 reps each, depending on your goal. Avoid any unnecessary weight increase and over exertion because an injured hamstring will surely dampen your training sessions.

Fitness Trainer
E:Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com