6 Best Dumbbell Hamstring Exercises (with Pictures!)

1. Dumbbell Deadlift

A dumbbell deadlift is a variation of a barbell deadlift. 

A dumbbell deadlift is a great way for increasing power and strength and is excellent in working an individual’s hamstrings, it also works other muscles such as the quads, adductors, trapezius, and forearm flexors.

To perform stand with the feet shoulder-width apart and the toes pointing out.

Hold the dumbbells with a neutral grip positioned at the side of the body to keep the shoulder blades retracted. Engage the core, and keep the chest up, and the back straight throughout the process of the movement. 

Squat down to reach the dumbbells on the floor then stand up by extending the knees and thrusting the hips forward. Lower the dumbbells by squatting down again in a controlled manner.

Repeat this motion for the desired number of reps to complete a single set.

2. Dumbbell Hip Thrust

The dumbbell hip thrust is a bridging exercise that mainly targets the glutes, specifically both the gluteus maximus and gluteus medius, but is also a great way to build muscle for the hamstrings. The quads, core, and hip adductors will also be working during this exercise.

To perform this, the individual goes into a bridge position by lying down on the floor with the feet shoulder-width apart and bent at the knees.

Grab a dumbbell and rest it on top of the hips. The individual then engages the core muscle, squeezes the glutes, and then lifts the dumbbells as if pushing it toward the ceiling by extending at the hip joints. 

3. Dumbbell Good Morning

The dumbbell good morning exercise works the back muscles, including the hamstrings, glutes, erector spinae, and lower back muscles. This is a good exercise for strengthening an individual's leg and back muscles.

To perform stand in front of a dumbbell with feet shoulder-width apart. Grab the dumbbell and wrap it in front of the neck just above the chest of the individual with 2 hands. Keep the hips back, and slightly bend the knees. Bend forward by hinging at the hips until a 90-degree angle is achieved. 

Return to an erect position by pushing the hips forward and extending the knees. Repeat this motion for the desired number of reps to complete a single set. 

4. Dumbbell Sumo Squat

The dumbbell sumo squats are a variation of the conventional squat that activates multiple muscle groups throughout the individual’s lower body. This includes the quadriceps, hamstrings, glutes, calves, lower-back muscles, etc. 

To perform this, the individual stands in a wide stance posture with the feet more than shoulder-width apart and the toes pointed out. The individual then grabs a dumbbell on each hand, placed in the middle so that it rests between both legs. 

Perform a squat by bending the knees and hip, just until the dumbbells almost reach the floor.

Take note that when squatting the core must be engaged and the back remained straight at all times.

Stand back up again in a controlled manner by extending the knees and hips. Repeat this motion for the desired number of reps to complete a single set. 

5. Dumbbell Stiff-leg Deadlift 

The dumbbell stiff-leg deadlift is a variation of the traditional deadlift that differentiates in the movement of the knees.

With the stiff-leg deadlift, the knees are locked in place, meaning that they do not bend when lowering the weights down. This exercise is a great way to work more on the individual’s hamstrings as this movement stretches the hamstrings more. 

To perform this, the individual stands with feet hip-width apart and toes pointing forward. Hold a dumbbell in each hand the individual engages the core and assumes a neutral posture keeping the back straight throughout the process of the exercise. 

Slightly bend the knees and keep them locked for the whole duration of the activity. Bend the torso down at the hip joint as low as possible and then slowly go back to starting position by pushing the hips forward.

Repeat this motion for the desired number of reps to complete a single set.

6. Dumbbell Leg Curl

The dumbbell leg curl is an excellent exercise to build up the hamstrings muscles.

This exercise focuses on bending the knees - which the hamstrings are responsible for. It also activates other muscles including the popliteus, gastrocnemius, and soleus muscles.  

To perform this exercise, the individual lies down - chest flat on the ground bench, or a yoga mat, with a single dumbbell placed between the individual’s feet.

Use the forearms to slightly elevate the chest to gain an arched back. Brace the abdomen and then curl the dumbbell up until a 90-degree angle is reached or the feet are directly above the knees. 

Lower the dumbbell again in a controlled manner to maximize the lift. Repeat this motion for the desired number of reps to complete a single set.  

References

1. Orishimo, Karl F.; McHugh, Malachy P.. Effect of an Eccentrically Biased Hamstring Strengthening Home Program on Knee Flexor Strength and the Length-Tension Relationship. Journal of Strength and Conditioning Research: March 2015 - Volume 29 - Issue 3 - p 772-778 doi: 10.1519/JSC.0000000000000666 

2. Opar DA, Williams MD, Shield AJ. Hamstring strain injuries: factors that lead to injury and re-injury. Sports Med. 2012;42(3):209-226. doi:10.2165/11594800-000000000-00000

3. Van der Made AD, Wieldraaijer T, Kerkhoffs GM, et al. The hamstring muscle complex. Knee Surg Sports Traumatol Arthrosc. 2015;23(7):2115-2122. doi:10.1007/s00167-013-2744-0