How to Build Strong Hamstrings With Free Weights

Using free weights can be one of the easiest ways to build muscle. It is also a less inexpensive and safer way to get the desired look that you want. Hamstrings are one of the common muscles that people want to build. This can be done at very little cost and in your own home with a few simple steps.

1. Strengthen and stretch the hamstrings by doing dead lifts. This exercise may not be good for someone who has a weak lower back. A dead lift is an exorcise that you do that uses all of your muscles while being able to lift heavy weights. If done properly, it allows you to do this with a straight back which can prevent injuries to your back in the future.


2. Do single leg dead lifts. These exercises are similar to those used in yoga. Stand on your right leg and hold a dumbbell in your left hand. Place your right hand on your left hip, keeping your hips straight extend your leg behind you. Lower your chest down as far as you can while doing this step. Do these same steps using the opposite leg.


3. Doing hamstring lifts and hamstring curls is also a good way to build your muscles. Some people like using a ball while doing the curls.  To do this, lie on your back with your legs straight and place your heels on the ball. Using your hips, raise yourself from the floor and roll the ball inward towards you. When doing the lifts make sure to focus on using the hamstrings and not the calve muscles when lifting your legs. 


4. Repeat these exercises three to four times a week to keep your muscles strong. Do not over do it as this may cause more damage than good. If you feel any unusual pain when doing these exercises, stop immediately.