The Best Hamstring Exercises For Hikers

The hamstrings are a crucial muscle group for hikers, playing a key role in climbing, descending, and overall trail stability. Unfortunately, many hikers overlook hamstring strength in their training programs.

​To help, this article shares four highly effective hamstring strength exercises that hikers can easily incorporate into their workout routine to improve performance and reduce injury risk.

Strength Exercises For Hikers

Why Should A Hiker Train The Hamstrings?
 
Building strength and endurance for the hamstrings is crucial for hikers.
 
The hamstrings play a significant role in:

•   Supporting the knees from pain and injury
•   Protecting the legs during slips, stumbles and falls 
•   Keeping us steady and stable during unstable descents
•   Aiding us in steep climbs
•   And much more.
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So it is safe to say, the hamstrings are pretty important for hiking! 
 
Unfortunately, many hikers miss working on their important muscle group in their training (and end up putting all their time and attention into other areas of their legs).
 
To help avoid this, today we share four of my favourite hamstring exercises a hiker can incorporate into their training: 

The Split Stance Romanian Deadlift 

1. Hold a band, dumbbell or pack in your hand
2. Start with one foot forward and one foot back
3. Keeping your front shin vertical, 'hinge the hips' and push your hips back (until you feel a stretch at the hamstring)
4. Pull back up to top position and squeeze the bum on the front leg as you come up

*If this is too easy, use a heavier weight or band
* If this is too difficult, try just doing the movement with bodyweight to start

The Assisted Single Leg Deadlift

1. Use a trekking pole, broom stick or chair for balance
2. Start with a slight bend of the knee (of the leg on the floor)
3. Tip at the hips, push hte leg in the air backwards and tip your torso over 
4. Tip over as far as you comfortable can (before the knee wants to bend)
5. Slight pause at bottom
6. The the way up, squeeze the glutes tight

*If this is too easy, hold a weight in one hand and/or take away the balance assistance
* If this is too difficult, doing a split stance movement (see the above exercise) 

The Good Morning
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1. Hold a pack or dumbbell at your chest
2. Squeeze abs tight
3. With a slight bend at your knees, slowly push your hips back (trying to keep your shins vertical)
4. When you feel  a 'tug' at your hamstrings, have a slight pause, then return to top
5. As you come up, squeeze your glutes tight

*If this is too easy, use a heavier resistance
* If this is too difficult, try just doing the movement with bodyweight to start (or reducing the range of motion)

Hamstring Curls ​

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1. Rest your heels on a slider (or you can use a towel on a hardwood floor, or magazines on carpet)
2. Push hips up to a glute bridge position
3. Squeeze abs and glutes on tight
4. Slowly extend legs as far as comfortable
5. Slight pause at end point
6. Pull your heels back into the start position 

*If this is too easy, go slower on the way out (or try one leg at a time)
* If this is too difficult, try reducing the range of  motion 

Each of these exercises are a great option for developing hamstring strength for hikers. So choose one which you like, add it to your regular routine and make sure your hamstrings are getting the attention they deserve to best help you on the trail!
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