Best Hamstrings Workouts To Get Lean And Burn Fat For Women

The deadlift is a powerlifting exercise that targets the muscles in your back and legs. It helps build overall strength and is commonly used in fitness routines.

How to do it

1. Stand straight with your feet shoulder-width apart and the barbell close to your lower legs.
2. Bend at your hips and knees to lower yourself towards the barbell, keeping your shins close.
3. Grip the barbell with both hands or one hand over and one hand under, while keeping your chest up.
4. Stand up straight by pushing through your hips and knees to lift the barbell along your body.
5. Lower the barbell back down in the same path you lifted it.

The Dumbbell Romanian Deadlift is a beginner-friendly exercise that focuses on strengthening your hamstrings and glutes. Using dumbbells can assist those with limited mobility and is an excellent way to prepare for barbell deadlifts.

How to do it

1. Stand tall with feet shoulder-width apart and hold a dumbbell in each hand next to your hips.
2. Push your hips back and slightly bend your knees to lower the dumbbells down along your legs.
3. Keep your back straight as you lower the dumbbells as far as comfortable, then return to standing tall.

The Lying Hamstring Curl is an exercise that focuses on strengthening the hamstrings using a machine. It is effective for building muscle and strength in the lower body, while providing stability throughout the movement.

How to do it

1. Lie face down on the hamstring curl machine with the pad above your ankles.
2. Hold the handles and engage your core to stay stable.
3. Bend your knees to lift the pad up.
4. Lower the pad back to the starting position.

The Romanian Deadlift is a strength exercise that focuses on your glutes and hamstrings. It involves bending at the hips while keeping the knees slightly bent, helping you build strength for other hip hinge movements.

How to do it

1. Stand with a barbell an inch away from your shins and keep your core tight.
2. Hinge your hips back and grip the barbell with both hands.
3. Push through your heels and bring your hips forward to stand up straight, lifting the barbell to your thighs.
4. Keep your knees slightly bent as you lower the barbell by hinging your hips back until your back is flat.
5. Once your back can no longer stay flat, push through your heels to return to the starting position.

The Single Leg Romanian Deadlift is a variation of the Romanian Deadlift that targets your glutes and hamstrings. This exercise helps improve your balance, strength, and stability on both sides of your body, making it beneficial for other lower body workouts like squats and lunges.

How to do it

1. Stand tall with feet shoulder-width apart.
2. Tighten your core to keep your back straight.
3. Hinge at your hips and lift your left leg straight back, keeping it in line with your torso.
4. Keep your knee slightly bent as your shoulders move over your toes.
5. Lower until your back is no longer straight, then return to standing and repeat on the other leg.

The Medicine Ball Single Leg Romanian Deadlift helps improve your balance and strength by using a medicine ball for added resistance. It mainly targets the hamstrings, glutes, and lower back, making it a great exercise for overall lower body fitness.

How to do it

1. Stand on one leg with a slight bend in your knee, holding a medicine ball in both hands.
2. Hinge at your hips, lowering the medicine ball while allowing your other leg to extend behind you.
3. Pause when you feel a stretch in your hamstrings, then use your glutes and hamstrings to return to standing, raising the medicine ball back up.

The Kettlebell Sumo Squat is a type of squat that works your hamstrings, glutes, and quads. By placing your feet wider apart, you also engage your inner thighs and make the squat easier for those with mobility challenges.

How to do it

1. Stand with your feet wide and toes pointed slightly outward.
2. Hold the kettlebell handle with both hands in front of your hips.
3. Lower your body by bending your knees, keeping your back straight and chest up.
4. Return to standing by straightening your legs and lifting the kettlebell back to the starting position.

The Kettlebell Swing is a powerful exercise that strengthens your hamstrings and glutes. It helps improve your overall power and enhances performance in various sports and activities.

How to do it

1. Stand with your feet wider than shoulder-width apart, angled slightly out, over the kettlebell.
2. Keep your core tight and your back straight.
3. Bend at the hips and grasp the kettlebell with both hands, lifting it to knee height.
4. Swing the kettlebell back and then thrust your hips forward to swing it up to shoulder height.
5. Let the kettlebell swing back down, using its momentum to continue for the desired repetitions.

The Single Arm Kettlebell Swing is a core-strengthening exercise using one hand. It helps improve stability and balance by making you engage your core more than the regular swing.

How to do it

1. Stand with your feet slightly wider than shoulder-width.
2. Hold the kettlebell in one hand with an overhand grip.
3. Push your hips back and lean forward to swing the kettlebell between your legs.
4. Quickly thrust your hips forward to swing the kettlebell up to shoulder height.
5. Keep your torso facing forward and rotate slightly as you swing down.
6. Switch hands and repeat the exercise.

The TRX Alternating Hamstring Pull-In is an exercise that strengthens your hamstrings and glutes while also working your core. Using TRX straps creates instability, which helps improve your overall balance and muscle coordination.

How to do it

1. Lie on your back with your legs straight and heels in the TRX straps, elevated above the ground.
2. Engage your core and lift your hips until your body forms a straight line from heels to shoulders.
3. Bend one knee to a 90-degree angle while keeping your hips lifted and body aligned.
4. Return to the starting position and switch legs. Repeat.

The Tuck Jump is a great exercise for strengthening your legs and improving your jump height. It involves jumping high and bringing your knees to your chest to enhance power and control for better overall athletic performance.

How to do it

1. Stand with your feet hip-width apart and slightly angled out.
2. Bend your elbows to 90 degrees, keeping your arms by your sides and palms facing down.
3. Lower your body into a slight squat, then jump up explosively.
4. While in the air, bring your knees up towards your chest until they touch your palms.
5. Land softly by extending your legs underneath you.

The Mini Loop Band Glute Bridge is a variation of the standard glute bridge that targets the glutes and hamstrings. Adding a mini loop band above your knees helps activate more muscles around your hips for better results.

How to do it

1. Lie on your back with your palms down, knees bent, and feet shoulder-width apart, with the band around your upper knees.
2. Squeeze your glutes and lift your hips off the ground, keeping your knees from being pulled inward by the band.
3. Hold this position for the specified time.

The Mini Loop Band Glute Thrust is a great exercise to strengthen your glutes and hamstrings. Using a resistance band increases the effectiveness of the traditional glute bridge, helping you build lower body power and improve hip movement.

How to do it

1. Lie on your back with your knees bent and feet shoulder-width apart, placing the band around your upper knees.
2. Squeeze your glutes to lift your hips off the ground while keeping your knees wide.
3. Lower your hips back down and repeat.

The TRX Bridge is a challenging version of the Hip Thrust that focuses on strengthening your glutes and hamstrings. By using TRX straps for your feet, this exercise adds instability which enhances muscle engagement and allows for a greater range of motion.

How to do it

1. Lie on your back with your heels in the TRX loops.
2. Bend your knees at a 90-degree angle.
3. Lift your hips to create a straight line from your knees to shoulders.
4. Lower back down and repeat for the desired number of repetitions.

The TRX Hamstring Runner is an effective exercise that focuses on the muscles on the back of your body. It strengthens your core and enhances the stability of your hamstrings while being performed on your back, similar to Mountain Climbers.

How to do it

1. Lie on your back with your legs extended and heels in the TRX loops.
2. Lift your hips off the ground.
3. Pull your right heel towards your torso, then return it to the starting position.
4. Next, pull your left heel towards your torso and continue alternating legs for the desired time or reps.