Hammer Your Hamstrings with Bands: Killer Exercises to Try Now

If you’re looking to get those hammies pumping harder than a Kardashian Instagram post, then look no further. I’ve got the killer exercises that will give you legs like tree trunks and make your glutes pop like champagne corks.

But why bands, you ask? Because they add resistance throughout the entire exercise, unlike free weights where most of it is felt at the beginning and end. Plus, they’re cheap, versatile, and won’t take up half your bedroom floor space.

So let’s not beat around the bush – grab some bands and let’s hammer those hamstrings!

What are hamstrings?

Before we dive into the wicked workouts that are going to turn your legs from chicken drumsticks to turkey thighs, let’s remind ourselves what exactly our hamstrings actually do.

The hamstring muscle group comprises three muscles located on the backside of each thigh – semitendinosus (the longest one), semimembranosus (the biggest one), and biceps femoris (not related to actual biceps). The main function of these muscles is to aid with knee flexion (bringing heel towards buttocks) when bending over or walking down stairs.

Now that we know what they do (I knew this already) let’s focus on how we can effectively target them through some killer exercises:

Exercise 1: Band Leg Curl

Leg curls are an excellent way of isolating your sorely neglected hammies – but who wants fresh air coming between their knees as they go about training their posterior chain?

Not me! That’s why using a band during leg curls adds extra tension throughout each rep while also making sure both sides stay equally targeted. Here’s how it works:

Instructions:

  1. Lie flat on a bench or mat face-down
  2. Loop band around both feet
  3. Keep legs straight and then slowly lift your heels towards your bum, keeping knees in place
  4. Lower back down to complete one rep

Do 3 sets of 10-15 reps – or until you’re crying those good leg-day tears.

Exercise 2: Band Standing Leg Curl

This is a different take on the traditional lying down leg curl. The standing variation works all angles of the hamstrings and engages more posterior muscles than the hamstring curls done while lying flat.

Instructions:

  1. Stand on top of a resistance band with feet close together.
  2. Lift right heel up (keeping toes grounded)
  3. Bend knee slowly toward buttocks
  4. Squeeze muscles at the peak contraction as hard as you can for one count before lowering foot back down
  5. Do this move for both legs, each lasting around 12-20 reps for three rounds!

Exercise 3: Glute Bridge Marches with Bands

If you’ve ever felt like your glutes aren’t being targeted during workouts, this exercise will change that perception – quickly (trust me).

The march focuses primarily on glutes but also hits them hammies real hard! Adding bands enhances resistance throughout the entire motion making it even harder to resist gravity (because we love challenges).

Instructions:

  1. Lie faceup ensuring that both feet are planted firmly onto loops/flat side of resistance band.
  2. Slowly elevate hips into air forming a plank-like position between shoulders and lower half only having contact with floor via shoulder blades and entire length of each foot
  3. From here begin marching – lifting left knee toward ceiling simultaneously extending opposite arm away from body
    4 Juggle those knees, focusing efforts upon pulling respective foot’s heel closer to glutes before setting heel atop ground after brief pause (maintaining hip elevation).
    5 Each step counts as its own rep; do ten reps per leg.

Exercise 4: Compound Stiff Leg Deadlift With Bands

Deadlift variations are great for targeting your posterior chain (I love them so much). However the same hold true with bands making deadlifting exercises even more challenging without adding weights of any kind!

Instructions:

  1. Center band beneath feet
    2 Hips forward, chest out–grab one handle from both grip.
    3 Start by bringing handles toward shin while maintaining straight lower body and elevated hip position
    4 Once fully extended, use glutes and hamstrings to lower back down
    5 Do a set that consist thirty reps in total; Repeat Three times.

.Pro tip: Practicing Form is Vital, So follow benefits of Practice & Consistency through atleast daily stretching sessions or techniques such as yoga/pilates – this will keep those hammies supple and ready to work hard

Exercise 5: Standing Lateral Band Walks

This move strengthens not only your hammies but hips muscles too! Moreover it targets requires you to maintain balance at all times which is extra satisfying if you actually succeed (believe me).

Instructions:

1 Stand up straight with one resistance band below both feet and slightly above ankles.
2 Make sure tension exists within loop in way where legs aren’t being pulled together (close) but enough separation remains between legs allowing smooth movement W/O getting tangled up mid-step
3From here start walking sideways like sidewalk shuffling exercise- make two steps side-to-side before pausing
4 Before encountering opposite extreme direction do another two normal strides before taking chance repeat process going other way
5 This counts as one rep; aim for anywhere from twelve to twenty-five sets depending upon fitness level”

Exercise 6: Seated Hamstring Curl With BANDS

Do you have sturdy chair? Well then my friend its the perfect equipment for improving our hamstring strength!!

Instructions:

  1. Loop resistance band around legs of chair where one half nearest to ground is trapped beneath your feet at padded surface.
    2 Slowly slide down lower in seat until thighs and pads meet and then begin curling heels toward glutes
    3 Keep pressing feet down on padded surfaces, focusing entirely of slolety movements; control breathing through nose & out via mouth while performing sets as it can help maintain consciousness sometimes during particularly challenging moves
    4 Repeat for four sets; For optimum results eight reps will suffice.

Exercise 7: Band Box Squats

The box squats with bands provides opportunity to really focus our veritable “resources” upon the muscle group we want (hamstrings) thereby reducing chance that other muscles take charge.

Instructions:

  1. Stand firmly atop looped flat side of resistance band, feet spread hip width apart distance from each other stretch outward from toes inward- like roots struggling emerge beneath earth’s crust.
    2 Draw in mind’s-eye image a box made up four corners/edges surrounding you(square-like). That’s where our goal lies!
    3 With intention tense back including yourself ass area–push hips into air moving backwards towards intended spot but not actually seated onto corner rather hovering there before pushing arms (extended behind body still grasping handle grips) away from torso lifting hips straightening knees and extend upward again – this will complete motion
    4 Go about repeating eact gthis cycle anywhere between fixe to ten times per session.

Exercise 8: Resistance Band Leg Swing

In order improve hamstring mobility while firing these important leg muscles simultaneously kicking exercises are an ideal approach!!

Instructions:

1.Leap forward by way left foot lunging right knee slightly bending standing on retreating space bare heel
2 Hold band with both hands always couple inches over head level outstretched above shoulders
3 Bring opposite elbow across opening chest so twisting slightly only rebound same set-up opposite side body plus core strengthens
4 Arms extend each time while switching the posture for anywhere between sets totaling twenty repetitions w/switched legs.

Exercise 9: BAND Single leg deadlifts

Single-leg deadlifts with bands not only provides necessary resistance to movements own range of motion but also allows a more balanced load on glutes and hamstrings.

Instructions:

1 Stand atop center of flattened band.
2 Hold one handle in right hand keeping arm straightened beside hip area; left hand planted onto waist
3 Maintain level grip towards floor – simultaneously lift extended left foot right off ground by raising it directly behind buttocks arching back to balance together well before letting return completely touch past starting point
Repeat Thirty Times Per Leg – this is about all you could manage as aforementioned hamstring strengthening exercises tend prove quite demanding on body without compromising form or risking injury.

Ready To Hammer Your Hamstrings?

There you have it, folks! Nine killer workouts that will have your hammies fired up and ready for action. Add these routines into your training plan (or begin afresh) today, and watch those tree trunks grow!

Remember, consistency is key, so ensure that you are continuously practicing safe stretching techniques or yoga sessions regularly to keep yourself protected from any potential injuries. Good luck!

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