{"id":578314,"date":"2024-06-25T14:02:45","date_gmt":"2024-06-25T12:02:45","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=578314"},"modified":"2024-06-25T14:02:48","modified_gmt":"2024-06-25T12:02:48","slug":"hamstring-training-how-to-strengthen-the-semitendinosus-muscles","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/","title":{"rendered":"8 Best Hamstring Exercises: How to Strengthen the Back of Your Thighs?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#What_Is_the_Function_of_the_Hamstrings\" title=\"What Is the Function of the Hamstrings?\">What Is the Function of the Hamstrings?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#How_Can_You_Strengthen_the_Hamstrings\" title=\"How Can You Strengthen the Hamstrings?\">How Can You Strengthen the Hamstrings?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#8_Most_Effective_Hamstring_Exercises\" title=\"8 Most Effective Hamstring Exercises\">8 Most Effective Hamstring Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#Where_to_Go_From_Here\" title=\"Where to Go From Here?\">Where to Go From Here?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#What_Are_the_Main_Takeaways\" title=\"What Are the Main Takeaways?\">What Are the Main Takeaways?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>The hamstrings, or the muscles at the back of the thighs, are often neglected during workouts. People usually don\u2019t give them as much attention as they do to the glutes or the front of the thighs, which is a shame. By neglecting them, you miss out on many benefits, like perfectly <strong>symmetrical legs<\/strong> and <strong>improved athletic performance.<\/strong> So, how can you effectively strengthen the hamstrings? The best way is through strength training that includes <strong>effective exercises for the back of the thighs.<\/strong> In today\u2019s article, we\u2019ll introduce some of the most effective hamstring exercises.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Is_the_Function_of_the_Hamstrings\"><\/span>What Is the Function of the Hamstrings?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The term \u201chamstrings\u201d refers to the muscles on the back of the thigh. These include the <strong>biceps femoris, semitendinosus, <\/strong>and<strong> semimembranosus muscles.<\/strong> Strengthening these muscles isn&#8217;t just important for bodybuilders aiming for a symmetric physique; runners and other athletes also benefit from having well-developed hamstrings. These muscles play a crucial role in movement by allowing <strong>knee flexion<\/strong> and contributing to <strong>hip extension.<\/strong> They excel in <strong>dynamic movements,<\/strong> which means that having stronger hamstrings will help you<strong> jump higher<\/strong> and <strong>run faster.<\/strong> <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_Can_You_Strengthen_the_Hamstrings\"><\/span>How Can You Strengthen the Hamstrings?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The hamstrings are engaged in common leg exercises such as <a href=\"https:\/\/gymbeam.com\/blog\/squats-the-proper-technique-benefits-and-variations\/\">squats<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/how-to-do-squats-and-lunges-correctly\/\">lunges<\/a>, and <a href=\"https:\/\/gymbeam.com\/blog\/deadlift-what-mistakes-do-we-make-the-most-often-and-how-to-avoid-them\/\">deadlifts<\/a>, but not to the extent as the front of the thighs (quadriceps) or glutes. To specifically target the hamstrings, different exercises need to be incorporated. These muscles are intensely activated during movements that allow for <strong>full range of motion from extension to flexion<\/strong>. This includes <strong>Romanian deadlifts, leg curls, hyperextensions,<\/strong> and other exercises listed below. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Once you master the correct technique for these exercises, it&#8217;s time to <strong>gradually increase the weight load<\/strong> using a <a href=\"https:\/\/gymbeam.com\/olympic-lifter-barbell-20-kg-gymbeam.html\">barbell<\/a>, <a href=\"https:\/\/gymbeam.com\/hexagonal-dumbbells-gymbeam.html\">dumbbells<\/a>, or <a href=\"https:\/\/gymbeam.com\/kettlebell-black-gymbeam.html\">kettlebells<\/a>. This will not only enhance the strength of this muscle group, but also result in <strong>more defined muscles.<\/strong> <strong>Proper workout planning<\/strong> is also crucial for achieving the desired results.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to plan a hamstring workout?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can easily create a gym workout for thighs and calves using the listed exercises.<\/li>\n\n\n\n<li>To start with, just choose <strong>2-3 exercises<\/strong> for each muscle group, and incorporate them into your workout routine <strong>2-3 times<\/strong> a week.<\/li>\n\n\n\n<li>Strive to <strong>exercise through the full range of motion<\/strong> and include stretching exercises for your hamstrings to keep them flexible and supple.<\/li>\n\n\n\n<li>Perform each exercise in 3 <strong>working sets, <\/strong>aiming for <strong>8-12<\/strong> <strong>repetitions<\/strong> per set. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[4\u20135]<\/mark><\/sup><\/li>\n\n\n\n<li>In this case, the load should be approximately <strong>60-75% of 1 RM<\/strong> (one-repetition maximum). <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[4\u20135]<\/mark><\/sup><\/li>\n\n\n\n<li>You can incorporate the hamstring workout either separately with other muscle groups or as part of a <strong>comprehensive lower body workout.<\/strong><\/li>\n\n\n\n<li>Keep in mind that complete muscle recovery after strength training typically takes around 24-72 hours. Plan your workouts accordingly, taking into account the time needed for recovery. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you want to create workouts that deliver results, be sure to follow the guide: <strong><a href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\">How to Create a Quality Gym Training Plan?<\/a><\/strong><\/li>\n\n\n\n<li>The article \u201c<a href=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/\"><strong>How Much Weight to Lift for Muscle Growth, Strength, or Weight Loss?<\/strong><\/a>\u201d will help you choose the appropriate weight load based on your goals. Additionally, you can find the ideal number of repetitions in the article: <a href=\"https:\/\/gymbeam.com\/blog\/how-many-reps-should-you-do-to-lose-weight-or-gain-muscle\/\"><strong>How Many Reps Should You Do to Lose Weight or Gain Muscle?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-1124x749.jpg\" alt=\"How to train the hamstrings?\" class=\"wp-image-577517\" title=\"How to train the hamstrings?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Most_Effective_Hamstring_Exercises\"><\/span>8 Most Effective Hamstring Exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The following exercises are<strong> ideal for the gym,<\/strong> but if you have a <a href=\"https:\/\/gymbeam.com\/olympic-lifter-barbell-150-cm-gymbeam.html\">barbell<\/a> with <a href=\"https:\/\/gymbeam.com\/competition-bumper-plate-gymbeam.html\">weight plates<\/a>, a <a href=\"https:\/\/gymbeam.com\/hexagonal-dumbbell-gymbeam.html\">dumbbell<\/a>, or a <a href=\"https:\/\/gymbeam.com\/adjustable-kettlebell-4-5-18-kg-gymbeam.html\">kettlebell<\/a> at home, you can do most of them from the comfort of your home. Start by warming up on a <a href=\"https:\/\/gymbeam.com\/rowing-machine-gymbeam.html\">rowing machine<\/a>, skipping <a href=\"https:\/\/gymbeam.com\/skipping-ropes\">rope<\/a>, or doing jumping jacks. Then move on to mobilizing the whole body, focusing on the <strong>hips, knees, and ankles.<\/strong> After that, proceed to the main part of your workout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Romanian Deadlift<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Stand in front of a loaded barbell with your feet hip-width apart. Grip the bar with both hands approximately shoulder-width apart. Stand up straight, holding the bar with your arms extended in front of your thighs.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Inhale as you move your hips back, bending forward in a controlled manner. The bar should stay close to your legs, aiming to bring it down to your ankles. Keep your back in its natural curve and your head in line with your spine. Then, using the contraction of your hamstrings and glutes, exhale and straighten up. Immediately follow up with the next repetition.<\/li>\n\n\n\n<li><strong>Common Mistakes:<\/strong> Limited range of motion, rounded back, uncontrolled movement.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Romanian-ddlft.gif\" alt=\"How to perform the Romanian deadlift?\" class=\"wp-image-577421\" title=\"How to perform the Romanian deadlift?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Other variations of the exercise:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Dumbbell Romanian Deadlift<\/h4>\n\n\n\n<p>For this exercise, you can also replace the barbell with a pair of dumbbells. Hold them with your arms extended in front of your thighs and continue the exercise in the same manner as with the barbell.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"7185,28794,68977,86527,86527,86527,74602,53680,64681,64681,64675,49009,61885\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Good Morning<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Set the barbell, either unloaded or loaded, on a <a href=\"https:\/\/gymbeam.com\/squat-rack-gymbeam.html\">squat rack<\/a> at about collarbone height. Stand under the bar with your feet approximately shoulder-width apart. Place the <a href=\"https:\/\/gymbeam.com\/eternal-power-olympic-barbell-gymbeam.html\">barbell<\/a> across the back of your neck and grip it with both hands near your shoulders, with your elbows pointing down. Engage your core, lift the bar off the rack, and take a step back.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Inhale as you move your hips back, bending forward in a controlled manner. You may slightly bend your knees while doing so. Choose the depth of the bend to maintain the natural curve of your spine. Exhale and smoothly straighten up by activating your glutes and hamstrings. Afterwards, follow up with the next repetition. After completing the set, return the barbell to the rack.<\/li>\n\n\n\n<li><strong>Common Mistakes:<\/strong> Limited range of motion, rounded back, uncontrolled movement.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Good-morning.gif\" alt=\"How to perform the good morning exercise?\" class=\"wp-image-577373\" title=\"How to perform the good morning exercise?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Other variations of the exercise:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Powerbag Good Morning<\/h4>\n\n\n\n<p>You can also perform this exercise with a <a href=\"https:\/\/gymbeam.com\/water-powerbag-gymbeam.html\">water<\/a> or standard <a href=\"https:\/\/gymbeam.com\/powerbag-gymbeam.html\">power bag<\/a>. Place it on your back similar to the barbell and execute the movement in the same manner.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you have a power bag or use it at the gym, you&#8217;ll certainly be interested in other effective exercises, which you can find in the article: <strong><a href=\"https:\/\/gymbeam.com\/blog\/top-15-full-body-exercises-with-a-power-bag\/\">Top 15 Full-Body Exercises With a Power Bag<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Sumo Deadlift<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Stand in front of a barbell loaded with <a href=\"https:\/\/gymbeam.com\/competition-bumper-plate-gymbeam.html\">weight plates<\/a> with your feet wider than shoulder-width apart. Point your toes and knees outward. Bend your knees and lean forward towards the barbell, keeping your back in its natural curve and head aligned with your spine. Grip the barbell with both hands using an overhand or alternate grip (one hand overhand, the other underhand). The grip width is approximately shoulder-width apart or slightly narrower.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Inhale and then exhale while gradually straightening up with the activation of your leg muscles (quadriceps and glutes). Start by straightening your knees first, then smoothly extend your torso. The barbell should move up close to your legs as you ascend. Immediately follow up with the next repetition.<\/li>\n\n\n\n<li><strong>Common Mistakes:<\/strong> Rounded back, uncontrolled movement, limited range of motion, inappropriate weight load.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Sumo-ddlft.gif\" alt=\"How to perform the sumo deadlift?\" class=\"wp-image-577437\" title=\"How to perform the sumo deadlift?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Other variations of the exercise:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Dumbbell Sumo Deadlift<\/h4>\n\n\n\n<p>Instead of a barbell, you can also use a pair of <a href=\"https:\/\/gymbeam.com\/neoprene-hex-dumbbell-beastpink.html\">dumbbells<\/a> to perform the sumo deadlift. Hold them with your arms extended in front of your hips. You can either position them with the weight plates facing each other or with the handles parallel. Then proceed to perform the exercise in the same manner.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">b. Kettlebell Sumo Deadlift<\/h4>\n\n\n\n<p>You can also perform the sumo deadlift with two <a href=\"https:\/\/gymbeam.com\/kettlebell-black-gymbeam.html\">kettlebells<\/a>. Place them on the ground next to each other between your feet. Your feet should be wider apart than your shoulder width, with your toes and knees pointing outward. Then grip both kettlebells and perform the exercise in the same manner as with a barbell.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Nordic Hamstring Curl<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Place a barbell on the ground and load it with enough <a href=\"https:\/\/gymbeam.com\/iron-weight-plate-30-mm-gymbeam.html\">weight plates<\/a> to support your body weight. Kneel behind the barbell with your back and ankles positioned underneath it. For added comfort, you can place a half-folded <a href=\"https:\/\/gymbeam.com\/exercise-mats\">exercise mat<\/a> or the <a href=\"https:\/\/gymbeam.com\/abmat-for-sit-ups-gymbeam.html\">AB mat<\/a> under your knees. If you don&#8217;t have a barbell with enough weight plates, you can wedge your legs under a sturdy rack or have a partner hold your ankles firmly. Keep your back in its natural curve and bend your arms at the elbows in front of your chest.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Exhale as you begin lowering yourself to the ground as slowly as possible until you reach a push-up position, feeling a strong engagement in your hamstrings throughout the movement. Then, push off the ground and inhale as you return to the starting position. Immediately follow up with the next repetition.<\/li>\n\n\n\n<li><strong>Common Mistakes:<\/strong> Uncontrolled movement, inadequate activation of the hamstrings.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Nordic-Hamstring-Curl.gif\" alt=\"How to perform the Nordic hamstring curl?\" class=\"wp-image-577405\" title=\"How to perform the Nordic hamstring curl?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Kettlebell Swing<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Stand with your feet approximately shoulder-width apart. Grip the <a href=\"https:\/\/gymbeam.com\/adjustable-kettlebell-4-5-18-kg-gymbeam.html\">kettlebell<\/a> with both arms extended and hold it in front of your body. Keep your back straight and shoulders pulled down throughout, engage your core, and maintain a forward gaze.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Inhale as you lean slightly forward, gently bend your knees, and place the kettlebell between your legs. Exhale as you activate your glutes and hamstrings, swinging the kettlebell forcefully forward, up to the height of your eyes. Return to the starting position and follow up with the next repetition.<\/li>\n\n\n\n<li><strong>Common Mistakes:<\/strong> Rounding or excessive arching of the back, knees collapsing inward, insufficient activation of the lower limbs.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Kettlebell-swing.gif\" alt=\"How to perform the kettlebell swing?\" class=\"wp-image-577389\" title=\"How to perform the kettlebell swing?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Other variations of the exercise:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Single Arm Kettlebell Swing<\/h4>\n\n\n\n<p>You can perform kettlebell swings with each hand separately. Grip the kettlebell with one hand, keep the other hand stretched sideways, and perform the exercise just like with both hands. After completing one set, switch hands.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Additional effective exercises with kettlebells can be found in the article: <strong><a href=\"https:\/\/gymbeam.com\/blog\/8-best-booty-leg-exercises-with-kettlebell\/\">8 Best Booty &amp; Leg Exercises With Kettlebell<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Hamstring Curls<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Adjust the appropriate weight load on the machine. Then lie face down on the bench and place your feet against the roller pads, ensuring they are positioned between your calf and heel. Adjust their height and position according to your specific machine and personal preferences. Grip the handles with your hands.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Exhale as you engage the muscles on the back of your thighs to pull your heels towards your glutes. In this position, you can include a 1-2 second hold, then return to the starting position. Avoid locking your knees when extending your legs. Immediately follow up with the next repetition. Throughout, aim to keep your pelvis pressed against the bench and avoid arching your back.<\/li>\n\n\n\n<li><strong>Common Mistakes:<\/strong> Limited range of motion, arching the lower back, lifting the pelvis, excessive or insufficient weight load.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Lying-hamstring-curl.gif\" alt=\"How to perform the hamstring curls?\n\" class=\"wp-image-577540\" title=\"How to perform the hamstring curls?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Other variations of the exercise:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Dumbbell Lying Leg Curl<\/h4>\n\n\n\n<p>You can also perform this exercise without a machine. Use a <a href=\"https:\/\/gymbeam.com\/flat-bench-gymbeam.html\">flat<\/a> or <a href=\"https:\/\/gymbeam.com\/adjustable-bench-gymbeam.html\">adjustable weight bench<\/a> and a dumbbell. Place the dumbbell on the floor at one end of the bench. Lie face down on the bench and grip the edges with your hands. Hold the dumbbell between your feet. Exhale as you lift your heels towards your glutes. If your pelvis lifts during this movement, you can place a rolled<a href=\"https:\/\/gymbeam.com\/towels\"> towel<\/a> or a smaller <a href=\"https:\/\/gymbeam.com\/half-round-foam-roller-black-gymbeam.html\">roller<\/a> underneath for support.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Leg Press<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Set appropriate weight load on the leg press machine. Sit on the bench, lean your back against the backrest, and grip the handles beside you with your hands. Afterwards, lift your legs and place your feet, which should be shoulder-width apart, on the platform. Prepare for the first repetition and release the safety locks.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Slowly bend your knees and lower the platform towards yourself. When your knees are nearly beside your chest, exhale and push the platform away with your feet. Continue until your legs are almost fully extended. Be careful not to lift your back off the bench. Immediately follow up with the next repetition.<\/li>\n\n\n\n<li><strong>Common Mistakes:<\/strong> Limited range of motion, knees collapsing inward, lifting the back off the backrest, excessive or insufficient weight load.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Leg-press.gif\" alt=\"How to perform the leg press?\" class=\"wp-image-577469\" title=\"How to perform the leg press?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Hyperextension<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting Position:<\/strong> Lie face down on a hyperextension or Roman chair with your hips aligned with the upper edge of the pad. Hook your feet under the footrests, cross your arms over your chest, and maintain a natural curve in your back.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Inhale as you slowly lower yourself down without rounding your back. Exhale and then, using the activation of your glutes, hamstrings, and lower back muscles, return to the starting position. Be mindful to avoid excessive arching of your back in this position. You can include a 1-2 second hold at the top before proceeding with the next repetition.<\/li>\n\n\n\n<li><strong>Advanced variation:<\/strong> You can make the exercise more challenging by holding a weight such as a <a href=\"https:\/\/gymbeam.com\/iron-weight-plate-30-mm-gymbeam.html\">weight plate<\/a>, dumbbell, or smaller <a href=\"https:\/\/gymbeam.com\/kettlebell-black-gymbeam.html\">kettlebell<\/a> in front of your chest with your arms.<\/li>\n\n\n\n<li><strong>Common Mistakes:<\/strong> Overarching in the top position, swinging motion.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Back-extensions.gif\" alt=\"How to perform the hyperextension exercise?\" class=\"wp-image-577453\" title=\"How to perform the hyperextension exercise?\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Where_to_Go_From_Here\"><\/span>Where to Go From Here?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you are looking for a complete workout for your thighs and calves, you&#8217;ll find effective exercises for it in the article: <strong><a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-muscles-of-legs-thighs-hamstrings-and-calves\/\">9 Best Exercises for Thighs &amp; Calves<\/a><\/strong><\/li>\n\n\n\n<li>You can find more exercises for the lower half of your body in the article: <strong><a href=\"https:\/\/gymbeam.com\/blog\/best-ever-butt-and-legs-workout-by-nicole-wilkins\/\">9 Best Glutes &amp; Legs Exercises<\/a><\/strong><\/li>\n\n\n\n<li>You can structure your upper body workout using the exercises in our articles focused on <strong><a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/\">shoulders<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/list-of-best-back-exercises\/\">back<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-chest-muscles\/\">chest<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-abdominal-muscles\/\">abs<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-bicepses\/\">biceps<\/a>, and <a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/\">triceps<\/a>.<\/strong><\/li>\n\n\n\n<li>If you&#8217;re also interested in a comprehensive guide for shaping both your glutes and legs, including nutritional recommendations, you can find it in the article: <a href=\"https:\/\/gymbeam.com\/blog\/8-tips-on-how-to-work-out-your-perfect-butt\/\"><strong>How to Tone and Shape Your Butt and Legs<\/strong><\/a><\/li>\n\n\n\n<li>If you&#8217;re aiming to build muscle but finding it challenging, don&#8217;t miss our articles on \u201c<a href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/\"><strong>10 Tips for Healthy Weight Gain<\/strong><\/a>\u201d and \u201c<a href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\"><strong>What to Eat and How to Exercise to Finally Gain Muscle?<\/strong><\/a>\u201d<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Are_the_Main_Takeaways\"><\/span>What Are the Main Takeaways?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you want <strong>strong, firm, and well-developed thighs,<\/strong> don&#8217;t miss out on the exercises from this article. They effectively engage the muscles on the back of your thighs, helping to firm and strengthen them. However, you&#8217;ll achieve the best results by learning to perform the exercises correctly first and then gradually adding weight load. Once you&#8217;ve mastered the basic version, you can try additional variations using a dumbbell or kettlebell for some of the listed exercises. Remember to prioritize <strong>adequate rest and a balanced diet,<\/strong> as they are equally important for muscle growth.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did you find this article helpful? If so, feel free to share it with your friends and inspire them with some hamstring workout ideas.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Are you on the lookout for inspiration for your hamstring workout? In that case, click on this article to find the most effective exercises for the gym, complete with explanations of proper technique and common mistakes.<\/p>\n","protected":false},"author":129,"featured_media":577505,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6449,6413,7253,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-578314","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-exercise","9":"tag-leg-exercises","10":"tag-strength-workout","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 Best Hamstring Exercises: How to Strengthen the Back of Your Thighs? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A collection of effective hamstring exercises. How to perform Romanian deadlifts, hyperextensions, and leg curls to strengthen and tone the back of your thighs.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 Best Hamstring Exercises: How to Strengthen the Back of Your Thighs? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A collection of effective hamstring exercises. How to perform Romanian deadlifts, hyperextensions, and leg curls to strengthen and tone the back of your thighs.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-25T12:02:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-25T12:02:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"8 Best Hamstring Exercises: How to Strengthen the Back of Your Thighs?\",\"datePublished\":\"2024-06-25T12:02:45+00:00\",\"dateModified\":\"2024-06-25T12:02:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/\"},\"wordCount\":2346,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png\",\"keywords\":[\"exercise\",\"leg exercises\",\"strength workout\",\"workout\"],\"articleSection\":[\"Exercises and workouts\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/\",\"name\":\"8 Best Hamstring Exercises: How to Strengthen the Back of Your Thighs? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png\",\"datePublished\":\"2024-06-25T12:02:45+00:00\",\"dateModified\":\"2024-06-25T12:02:48+00:00\",\"description\":\"A collection of effective hamstring exercises. How to perform Romanian deadlifts, hyperextensions, and leg curls to strengthen and tone the back of your thighs.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png\",\"width\":1200,\"height\":628,\"caption\":\"8 nejlep\u0161\u00edch cvik\u016f na hamstringy: Jak pos\u00edlit zadn\u00ed stranu stehen?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"8 Best Hamstring Exercises: How to Strengthen the Back of Your Thighs?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"8 Best Hamstring Exercises: How to Strengthen the Back of Your Thighs? - GymBeam Blog","description":"A collection of effective hamstring exercises. How to perform Romanian deadlifts, hyperextensions, and leg curls to strengthen and tone the back of your thighs.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/","og_type":"article","og_title":"8 Best Hamstring Exercises: How to Strengthen the Back of Your Thighs? - GymBeam Blog","og_description":"A collection of effective hamstring exercises. How to perform Romanian deadlifts, hyperextensions, and leg curls to strengthen and tone the back of your thighs.","og_url":"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/","og_site_name":"GymBeam Blog","article_published_time":"2024-06-25T12:02:45+00:00","article_modified_time":"2024-06-25T12:02:48+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"8 Best Hamstring Exercises: How to Strengthen the Back of Your Thighs?","datePublished":"2024-06-25T12:02:45+00:00","dateModified":"2024-06-25T12:02:48+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/"},"wordCount":2346,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png","keywords":["exercise","leg exercises","strength workout","workout"],"articleSection":["Exercises and workouts"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/","url":"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/","name":"8 Best Hamstring Exercises: How to Strengthen the Back of Your Thighs? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png","datePublished":"2024-06-25T12:02:45+00:00","dateModified":"2024-06-25T12:02:48+00:00","description":"A collection of effective hamstring exercises. How to perform Romanian deadlifts, hyperextensions, and leg curls to strengthen and tone the back of your thighs.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Hamstringy-FB.png","width":1200,"height":628,"caption":"8 nejlep\u0161\u00edch cvik\u016f na hamstringy: Jak pos\u00edlit zadn\u00ed stranu stehen?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/hamstring-training-how-to-strengthen-the-semitendinosus-muscles\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"8 Best Hamstring Exercises: How to Strengthen the Back of Your Thighs?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/578314","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=578314"}],"version-history":[{"count":8,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/578314\/revisions"}],"predecessor-version":[{"id":605008,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/578314\/revisions\/605008"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/577505"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=578314"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=578314"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=578314"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=578314"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=578314"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}