Exercise At Home

These are the top 10 hamstrings exercises from BJ Gaddour, former Men’s Health fitness director and MetaShred creator.
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By far the biggest request I’ve gotten is to share my favorite hamstrings (or MAN-STRINGS) exercises. Here are my top 10, using a mix of basic and premium equipment. The key to building your hamstrings is to perform an eclectic mix of knee flexion (leg curls) and hip extension (hip-hinging) moves to work both the low and high hamstrings. Moves like stability ball leg curls kill 2 birds with one stone by training knee flexion while maintaining hip extension, making it the most important move if you had to pick just 1.

1. Band Leg Curls
2. Stability Ball Leg Curls
3. Band-Resisted Rolling Leg Curls
4. Feet-Elevated Hip Thrusts
5. 1-Arm Bulgarian Hip Hinges
6. Swings
7. Glute-Ham Raises (GHR) & Russian Leg Curls
8. Wide-Stance Landmine Sumo Hip Hinges
9. 1-Arm Landmine Hip-Hinges
10. Dual Landmine Hip-Hinges (Parallel & Staggered)

The hamstrings are a very powerful muscle group that leans more fast-twitch so it responds handsomely to lower (3-6) to medium reps (8-12). But like with any muscle group, for max GAINZ use all loads and all rep ranges for best results. I love doing lower reps with high-tension strength moves like GHRs and Hip-Hinges. The band, single-leg, and bodyweight work is great for higher reps for more metabolic stress (pump and burn).

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