Build Stronger Hips with these 4 Hamstring Exercises

Introduction

When people think about building stronger hips, the glute muscles usually come to mind first. Another important area, though, for building and maintaining hip strength, are the hamstrings. The glutes are the biggest prime mover in hip extension, but the often neglected hamstring muscles are also important. Developing additional hamstring strength improves knee flexion and hip extension.

Let’s take a look at how you can develop more hip strength using bodyweight, exercise props, free weight and machine exercises with some great Jefit exercises.

Bodyweight: Single-Leg Squat

For more information on this great bodyweight exercise, single-leg squat (aka pistol), check out the Jefit advanced exercise database.

Stability Ball: Single-Leg Hamstring Curl 

A great uni-lateral exercise that targets the hamstring muscle group and more.

Barbell: Bulgarian Split Squat

A fantastic exercise to add to your next strength training program. It targets many different muscle groups due to triple flexion/extension at the ankle, knee and hip, including the hamstrings.

Machine: Leg Curl

Move between leg curl, as seen above, and single-leg curl in your strength programs for best results.

Final Thought

We have presented four exercises that work the hamstrings as well as other muscles in the lower body. Each in their own right offer great benefits when performed regularly. Add one or two of them to your next strength training routine.

Jefit: Discipline Drive Greatness in the Gym

If you’re serious about building muscle, tracking workouts, and reaching your fitness goals in 2025, the Jefit strength training app is the perfect tool to help you succeed. With over 20 million downloads and 12+ million users, Jefit is one of the best tracking apps for strength training. Recognized as the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit stands out with its user-friendly design, advanced workout tracking, and over 42,000 five-star ratings. Whether your goal is to gain strength, track progress, or optimize protein intake, Jefit has everything you need. Remember, sustainable progress is built on consistency, science, and patience.

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Michael Wood, CSCS

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to "Top 100 Trainers in America" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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