Good exercises to strengthen hamstrings?

TheMOC

So while working out with husband the other day we discovered something. I can't squat while putting weight on my heels. I have to put my weight on my toes, other I will literally fall backwards. A google search revealed that this is caused by weak hamstrings. So what are some good exercises I can do to make my hamstrings stronger? I want to do real squats!!

DavPul

well, squats are a good start. you'll just have to lower the weight until you work up to being able to do them properly. add in deadlifts, and i'd keep it there for a while. There are other exercises and variations to exercises (good mornings and still-legged DL for example) that will more directly work your hamstrings, but i'd try to progress as far as I can with the basics before spending a lot of time on additional work.

MinMin97

deadlifts.
I did a hefty deadlift exercise on Monday, and my hams are STILL talking to me.
LOVE deadlifts.

MercenaryNoetic26

Yes, start with bodyweight, then add weight... keep doing squats and don't add the weight until you get it right. Nothing beats squats, imo. ATG, especially. I love Stiff-Legged Deadlifts second (personal preferences).

TheMOC

well, squats are a good start. you'll just have to lower the weight until you work up to being able to do them properly. add in deadlifts, and i'd keep it there for a while. There are other exercises and variations to exercises (good mornings and still-legged DL for example) that will more directly work your hamstrings, but i'd try to progress as far as I can with the basics before spending a lot of time on additional work.

That's just it, I can't even do body-weight squats without falling backwards. It'd be hilarious if it wasn't so frustrating. I will start trying out the deadlifts and the good mornings next week. What is a good beginning weight for DL's?

MercenaryNoetic26

That's just it, I can't even do body-weight squats without falling backwards. It'd be hilarious if it wasn't so frustrating. I will start trying out the deadlifts and the good mornings next week. What is a good beginning weight for DL's?

Try 'sissy' squats or start squatting like you're going to sit down on the flat bench and barely touch your butt on it, so if you fall, you're sitting, lol.

AJ_G

Stiff legged dead lifts and hamstring curls

MoreBean13

What kind of shoes are you wearing while you're squatting?

DavPul

Okay. Now it's sounding like a flexibility issue more than a strength issue. Start your stretching program. Now. Right now.

RaggedyPond

squats and lunges

Lld320

do wall sits if you can't squat without falling over. hold it as long as you can.

GetSoda

Form issue. You aren't sitting back.

MinMin97

well, squats are a good start. you'll just have to lower the weight until you work up to being able to do them properly. add in deadlifts, and i'd keep it there for a while. There are other exercises and variations to exercises (good mornings and still-legged DL for example) that will more directly work your hamstrings, but i'd try to progress as far as I can with the basics before spending a lot of time on additional work.

That's just it, I can't even do body-weight squats without falling backwards. It'd be hilarious if it wasn't so frustrating. I will start trying out the deadlifts and the good mornings next week. What is a good beginning weight for DL's?

The best starting weight for deadlifts is NO WEIGHT. IMO. Just do the motion, making sure you obtain the proper form. See how your back responds to that. Next time, add only a bar, doing only a few reps. See how your back responds, and wait a few days to add any more reps/sets. Deads are super powerful, even with no weight, especially for a beginner. Go slow on these, so you don't hurt your back.

HelloDan

Okay. Now it's sounding like a flexibility issue more than a strength issue. Start your stretching program. Now. Right now.

Without seeing your form, I would agree with this, I would primarily look at mobility of the ankles, hips. If you google this stuff, there is a ton of information out there that will help.

Ideally though, you'd post a form video, as that would most likely reveal exactly what is happening.

SadFaerie

So while working out with husband the other day we discovered something. I can't squat while putting weight on my heels. I have to put my weight on my toes, other I will literally fall backwards. A google search revealed that this is caused by weak hamstrings. So what are some good exercises I can do to make my hamstrings stronger? I want to do real squats!!

It can be hamstrings, but it can also be ankle mobility and Achilles. As others already told you how to work on squats, I'll just add two things that may also help you.

First: yoga pose downward dog, to work on your calves (yoga in general is very helpful, but if you don't like it, just try downward dog, then a few times bend one leg and press the other heel into the floor -- gently!).

Second: butt bridges and hip thrusts, to work on strengthening hamstrings.

stefjc

Try a legs bums and tums class, if you can find one.

Then you can progress to weighted squats.

The instructor should teach you good form and you can concentrate on it, use the mirrors. Tell the instructor that is what you want...

JoRocka

Okay. Now it's sounding like a flexibility issue more than a strength issue. Start your stretching program. Now. Right now.

this.

I'd say a large percentage of time- it's an ankle issue (lack of mobility)

stretch
foam roll
mobilitywod.com

keep working on the body weight squatting.

ghostrider1970

Glute ham raise is a great exercise

cats847

By the way, squats should be done with your weight directly over your mid-foot, not all in your heels....

Source: Starting Strength by M. Rippetoe