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How can I get stronger hamstrings?

Getting stronger hamstrings requires the right combination of proper nutrition, recovery, resistance training exercises that progressively challenge your hamstring muscles, and use of correct training variables.  Assuming your nutrition and recovery are where they need to be for you to reach your goals, focusing on lower-body resistance exercises that involve hip extension will help the hamstrings to get stronger as long as the correct training variables are used.  Often an overlooked component in resistance training programs, training variables consist of the amount of resistance or intensity used for each exercise; the number of sets, repetitions, and exercises you perform for each of the body parts or muscle groups you are training; the tempo, or the speed at which you perform your exercises; and the amount of rest that you take between sets.  Research shows that the ideal training variables to enhance strength are to perform 4 to 6 sets of 1-5 repetitions at near maximal intensity for each exercise, and allowing 3-5 minutes rest between sets.  In order to challenge and overload the hamstring muscles with the appropriate intensity or weight necessary to enhance strength, hamstring-specifc (leg curls) and compound exercises that challenge multiple muscle groups such as deadlift variations, split squats, multi-direction lunges, and step-ups are highly recommended.  

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.