Strong hamstrings are the unsung heroes of athletic performance. Whether you sprint down a track, leap for a dunk, or power through a tough workout, your hamstrings provide the stability, force, and resilience you need.
Here’s why five specific exercises—Nordic Hip Bridge Isometrics, Deadlifts, Resistance Band Deadlifts, Resistance Band Leg Curls, and Bench Hamstring Hip Lifts—are fantastic for building hamstring strength and how that strength translates to speed and explosiveness.
The Powerhouse Five
- Nordic Hip Bridge Isometrics
This exercise involves holding a bridge position with heels anchored under a secure bar. It engages the hamstrings isometrically (without movement) and builds stability, uniquely targeting the hamstrings and glutes. The static hold strengthens the muscle fibers that support explosive movements by improving control under tension. You can also add movement to this exercise. - Deadlifts
A classic compound lift, the deadlift hammers the hamstrings alongside the glutes and lower back. By hinging at the hips and lifting a barbell, you train the hamstrings to stretch powerfully, mimicking the mechanics of sprinting or jumping. It’s a full-body strength booster with a hamstring focus. - Resistance Band Deadlifts
This portable variation uses band tension to replicate the deadlift’s benefits on a single leg. It emphasizes hamstring activation through a smooth, controlled range of motion. Stabilizing the knee makes a huge difference in building the strength needed for dynamic actions. - Resistance Band Leg Curls
Standing or lying face down and curling your heels toward your glutes against band resistance isolates the hamstrings. This targets the muscle’s knee-flexion role, enhancing its ability to contract quickly—a must for speed bursts and explosive takeoffs in sprinting. - Bench Hamstring Hip Lifts
With heels on a bench and hips lifting off the ground, this move stretches and strengthens the hamstrings through a wide range. It improves stability and power, which is key for generating force in athletic moves.
Why Hamstring Strength Matters for Speed and Explosiveness
Hamstrings don’t just look good—they’re functional dynamos. They extend the hip and flex the knee, two actions central to running fast and jumping high. Strong hamstrings absorb and produce force during sprints, reducing injury risk (like strains) by stabilizing the posterior chain.
For explosiveness, they act like coiled springs, storing energy in the eccentric phase (lengthening) and releasing it in the concentric phase (shortening)—think of the power behind a vertical leap. Weak hamstrings bottleneck your potential; strong ones unleash it.
The Takeaway
These five exercises hit the hamstrings from multiple angles—isometric holds, slow eccentric loads, heavy lifts, and dynamic resistance—building a robust foundation. Incorporate them twice a week to develop the strength to turbocharge your speed and explosiveness.
Two-Day-Per-Week Hamstring Workout Plan
This workout is designed two days a week (e.g., Monday and Thursday) to build hamstring strength progressively. Rest at least 48 hours between sessions. Adjust weights or band resistance to challenge yourself while maintaining form.
Day 1: Strength
Nordic Hip Bridge Isometrics
Sets: 3
Reps: Hold for 10 seconds per set
Rest: 60 seconds
How: Anchor heels under a sturdy object, lift hips to a bridge, hold with knees bent slightly.
Deadlifts
Sets: 3-4
Reps: 6-8
Rest: 90 seconds
How: Use a barbell, hinge at hips, keep back straight, and lift to standing.
Resistance Band Leg Curls
Sets: 3
Reps: 6-8 reps
Rest: 60 seconds
How: Standing, anchor band, curl heels to glutes.
Day 2: Strength and Power
Single Leg Resistance Band Deadlifts
Sets: 3
Reps: 6-8 reps
Rest: 60 seconds
How: Hold a plate and put a band behind the knee. Hinge and lift with control.
Bench Hamstring Hip Lifts
Sets: 4
Reps: 10
Rest: 60 seconds
How: Heels on the bench, lift the hips to align with knees, and lower slowly.
Nordic Hip Bridge
Sets: 3
Reps: 3-5 reps- Perform slowly.
Rest: 60 seconds
How: Extend as far as you can and return to the starting position
Notes
- Warm up with 5-10 minutes of dynamic stretches (leg swings, lunges).
- Progress by increasing resistance, reps, or hold time every 2-3 weeks.
- Cool down with hamstring stretches to aid recovery.
This plan balances strength and power, priming your hamstrings for speed and explosiveness.
If you need to know how to perform the exercises, watch this video: Top 4 Exercises for Hamstring Strength!
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