How to Build a Muscular Hamstring in a Female

Get the best Fitness Tips at Fitness Tips

The hamstring– the muscle of all-time low of your thigh– is commonly ignored during strength-training exercises. Underdevelopment of this muscle can cause an unbalanced upper leg physique if you consistently train your quadriceps. As a woman, you can particularly profit from building muscular hamstrings for a general sculpted planning to your legs. Carry out weightlifting workouts for your hamstrings for shockingly toned and established legs you can show off in skirts, shorts and bikinis.

Hamstring-training Machines

Step 1

Use a seated or lying leg curl machine to target your hamstrings. Sit in the seat of the seated leg curl equipment with your legs straight out in front of you, parallel with the floor, and your lower legs leaning on the padded leg bar.

Step 2

Bend your legs up until your lower legs are perpendicular to the floor, focusing on pressing your hamstrings. Hold this position for one or two counts previously going back to the original position.

Step 3

Lie on your abdomen on a lying leg curl equipment with your legs directly and parallel to the floor and your lower legs below the leg bar. Curl your heels towards your buttocks by bending your knees, then correct your legs to finish one repeating.

Straight-leg Deadlift

Step 1

Modify the conventional deadlift to target your hamstrings. Put a barbell on the floor and stand with your toes beneath bench.

Step 2

Bend forward at the hips and bend your knees to comprehend bench with an overhand grip. Align your legs and hips to raise bench, keeping your arms straight and perpendicular to the floor. Continue up until your body is totally put up and the bar is in front of your thighs.

Step 3

Keep your legs straight as you lower the bar toward the floor by bending forward at the hips. Don’t place the bar on the floor up until you’ve finished a complete set.

Step 4

Stand on a slightly raised platform– such as an aerobic step– as you physically status to add more resistance to this exercise. Position the action in front of bench and do the very same movements.

Running

Step 1

Run to burn any excess fat from your body while establishing your hamstrings. Run at a speed of 8 miles per hour to burn almost 1,000 calories per hour, if you weigh 160 pounds.

Step 2

Use hilly surface for running to help target your hamstrings, in addition to various muscles of your lower body. Use a treadmill that’s the ability to incline if you like exercising indoors.

Step 3

Try running on hilly surface if you’re unable to run at a fast lane. Jog at a speed of 5 miles per hour to burn almost 600 calories per hour for a 160-pound individual.