If you want to have stronger legs and a toned look, then working your hamstrings must become part of your usual workout routine. 

It can be easy to forget the legs if your focus is on strength and power, but this muscle group is one of the largest in the body. Your metabolic flexibility depends on its inclusion with your weekly schedule.

You can develop strong legs by focusing on these specific exercises at least 2-3 times per week.

1. Romanian Deadlift

Stand with your feet about shoulder-width apart. Then hold a barbell that feels heavy at hip level with an overhand grip. Bend your knees slightly before pushing your hips all of the way back as the weight glides toward the front of your leg. Go lower until you feel some tension in the hamstrings or until your torso becomes parallel to the ground. Then pull the hips forward to return to the start.

2. Single-Leg Deadlift

Stand comfortably with your feet together. Hold a weight in front of your thigh with your hands pronated and arms reaching out. Bend your left knee a little as you move forward from the hips, extending your right leg to hip height – or as high as you can raise it. The barbell should lower toward the floor in this movement. Then return to the starting position and repeat on the opposite side.

3. Glute Bridge

This workout video staple is still an essential hamstring exercise to include in your weekly routine. Lie on your back, ensuring that your feet are flat on the ground. Your legs should be about shoulder-width apart. Bend your legs at 90 degrees, then drive your heels into the ground to lift your upper legs and torso into the air. Extend your hips until your thighs are lined up with your chest. Then squeeze your glutes for at least two seconds before returning to the starting position.

4. Kettlebell Swing

Place the kettlebell in front of your feet. It should be directly under your nose if you were to lean forward from a standing position at the hips. Then pick up the weight, maintaining a parallel stance that has pressure on your toes. As you lift the weight, you will want to start a swinging action between your legs so that the kettlebell is behind you. While maintaining your grip, bring the weight back through your legs as you stand up as tall as you can. Continue to perform this exercise for ten reps.

If your back doesn’t like the motion of the swing, you can change this exercise into lifting squats. Pick up the weight using your hamstrings as the primary catalyst. Stand up tall with the weight at your chest. Then perform a standard squat. Rise to a standing position before keeping your form to set the weight down safely.

Keeping your hamstrings in shape will make your legs look incredible. You’ll also notice more speed and strength developing as time passes because of these exercises being part of your workout routine. 

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