The hamstrings are a group of muscles and their tendons at the rear of the upper leg. they include the biceps femoris, semitendinosus, and semimembranosus. The hamstrings flex the knee joint and extend the thigh to the back side of the body. they are used in walking, running, and many other physical activities.

The best kind of exercises for hamstrings are:

• stiff-leg dumbbell deadlift
• single-leg dumbbell deadlift
• air squat
• single-arm kettlebell swing
• hamstring curl with resistance band
• partner hamstring curls

When doing hamstring curls it is mostly important to not do much heavy weights and focus on form.

Hamstrings work together to flex your knee and extend your hips. When training hamstrings for strength it is usually smart to train them for short explosive sessions. It is also important to keep the reps low and the sets high. you need to train with a heavy resistance otherwise you will create sufficient tension to evoke a hypertrophy or strength response.

When training hamstrings it is mostly important to focus on the negative movement this is to get your hamstrings stronger as they will be able to control the movement better.