5 Best Strength Training Exercises For Runners Hamstrings

Looking to strengthen your hamstrings? Here are some specific strength training exercises that target the hamstrings and can be beneficial for runners.

Hamstring Curls

Hamstring curls are a popular exercise that targets the muscles at the back of your legs, specifically the hamstrings.

This exercise is highly effective for building strength, stability, and flexibility in your lower body.

Whether you’re an athlete looking to improve your performance or simply seeking to tone your legs, hamstring curls are a valuable addition to any workout routine.

Proper Hamstring Curls with Resistant Bands Technique

  1. Attach one end of a resistance band to a sturdy anchor point near floor level.
  2. Lie face down on an exercise mat with the other end of the band securely wrapped around your ankles.
  3. Place your hands under your shoulders for support.
  4. Engage your core and slowly curl your legs upwards towards your glutes against the resistance of the band.
  5. Hold the contraction for a moment, then return to the starting position in a controlled manner.
  6. Repeat for the desired number of repetitions.

Romanian Deadlifts

Romanian deadlifts, also known as RDLs, are a popular exercise in the world of strength training and bodybuilding.

They primarily target the posterior chain muscles, including the hamstrings, glutes, and lower back.

Proper Romanian Deadlift Technique

    1. Stand with your feet shoulder-width apart, holding a barbell or dumbbell in front of your thighs. You can also use a kettlebell or resistance bands if you prefer.
    2. Keep a slight bend in your knees and maintain a neutral spine throughout the movement.
    3. Slowly hinge at your hips and lower the weight down towards the floor while keeping it close to your body. Focus on pushing your hips back as you lower the weight.
    4. Lower the weight until you feel a stretch in your hamstrings or when you reach a comfortable range of motion. Be careful not to round your back or let your shoulders collapse forward.
    5. Engage your glutes and hamstrings to drive your hips forward as you rise back up to the starting position. Keep your core tight and maintain control over the movement.
    6. Repeat for the desired number of repetitions.

    Glute Bridges

    Glute bridges target the gluteal muscles, also known as the “glutes.”

    By performing glute bridges, you can strengthen and tone your glutes while also engaging your core and lower back muscles.

    Whether you’re a fitness enthusiast or someone looking to improve their overall strength and posture, incorporating glute bridges into your workout routine can have significant benefits.

    Proper Glute Bridges Technique

    glute bridges
    glute bridges
      1. Starting Position: Begin by lying flat on your back with your knees bent and feet flat on the floor, hip-width apart. Your arms should be resting beside your body.
      2. Engage Your Core: Before initiating the movement, engage your core muscles by gently drawing your belly button towards your spine.
      3. Lift Your Hips: Press through your heels and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top of the movement for maximum activation.
      4. Lower Your Hips: Slowly lower your hips back down to the starting position while maintaining control and stability throughout the movement.
      5. Repeat: Complete the desired number of repetitions, aiming for 10-15 repetitions in each set.

      Single-Leg Deadlifts/Tippy Bird

      Single-leg deadlifts, also known as tippy birds, are a highly effective exercise that targets the posterior chain.

      This compound movement is great for building strength, improving balance, and enhancing flexibility.

      Proper Single-Leg Deadlifts/Tippy Bird Technique

      1. Stand tall with your feet hip-width apart and your arms relaxed by your sides.
      2. Shift your weight onto your left leg while slightly bending your knee.
      3. Engage your core and maintain a neutral spine throughout the exercise.
      4. Slowly hinge forward at the hips, extending your right leg behind you.
      5. Keep your back straight and extend your arms forward for balance.
      6. Lower your upper body until it’s parallel to the floor, while simultaneously lifting your right leg until it’s in line with your body.
      7. Pause briefly at the bottom, then return to the starting position by engaging your glutes and hamstrings.
      8. Repeat the movement on the opposite leg.

      Swiss Ball Hamstring Curls

      Swiss Ball Hamstring Curls are a challenging yet effective exercise that targets your hamstrings, glutes, and core muscles.

      They involve using a Swiss ball, also known as an exercise or stability ball, to add instability and engage additional muscles during the movement.

      1. Start by lying on your back with your arms resting on the floor by your sides.
      2. Place the Swiss ball under your heels, ensuring that your legs are fully extended.
      3. Engage your core muscles by drawing your belly button towards your spine.
      4. Press your heels into the ball and lift your hips off the ground, forming a straight line from your shoulders to your knees.
      5. Keep your core engaged and slowly bend your knees, pulling the ball towards your glutes as you roll it inwards.
      6. Pause for a moment at the top of the movement, squeezing your glutes and hamstrings.
      7. Slowly extend your legs again, returning to the starting position with control.

      Incorporating these exercises into your strength training routine can help build stability, endurance, and resilience in your hamstrings, reducing the risk of injury and enhancing your running performance.

      Happy training! 💪🏃‍♂️🏃‍♀️

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