{"id":42850,"date":"2022-05-03T18:49:21","date_gmt":"2022-05-03T18:49:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42850"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"dumbbell-hamstring-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/","title":{"rendered":"Dumbbell Hamstring Exercises To Add To Your Routine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Anatomy_And_Function_Of_The_Hamstrings\" >Anatomy And Function Of The Hamstrings<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#The_Biceps_Femoris\" >The Biceps Femoris<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#The_Semitendinosus\" >The Semitendinosus<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#The_Semimembranosus\" >The Semimembranosus<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Why_Is_It_Important_To_Strengthen_Your_Hamstrings\" >Why Is It Important To Strengthen Your Hamstrings?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Heavier_Lifts\" >Heavier Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#_Fewer_Injuries\" >\u00a0Fewer Injuries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Improved_Mobility\" >Improved Mobility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Improved_Performance\" >Improved Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Improved_Posture\" >Improved Posture<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#How_To_Strengthen_Your_Hamstrings\" >How To Strengthen Your Hamstrings<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Bridge\" >Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Stiff-Legged_Deadlift\" >Stiff-Legged Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Dumbbell_Sumo_Squat\" >Dumbbell Sumo Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Reverse_Dumbbell_Lunge\" >Reverse Dumbbell Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Dumbbell_Bulgarian_Split_Squat\" >Dumbbell Bulgarian Split Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Dumbbell_Good_Morning\" >Dumbbell Good Morning<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Safety_Tips_For_A_Dumbbell_Hamstring_Workout\" >Safety Tips For A Dumbbell Hamstring Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Choose_The_Right_Weight\" >Choose The Right Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Use_Proper_Form\" >Use Proper Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Warm_Up_First\" >Warm Up First<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#Stretch_After_Your_Workout\" >Stretch After Your Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Hamstrings are often overlooked in favor of quads, but they\u2019re just as important in keeping your legs strong and injury-free. These are the muscles that run along the backside of your thigh, from your glutes down to <a href=\"https:\/\/betterme.world\/articles\/salsa-workout\/\">your knees<\/a>. <\/span><span style=\"font-weight: 400;\">If you\u2019re looking to add some variety (and some extra challenge) to your leg workouts, these 10 exercises are a great place to start. They can all be done using dumbbells, making them perfect for home workouts or whenever you\u2019re on the go. <\/span><span style=\"font-weight: 400;\">Let&#8217;s look into why you should be working out your hamstrings, as well as the best dumbbell hamstring exercises.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Dumbbell_Hamstring_Exercises\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Dumbbell_Hamstring_Exercises\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Anatomy_And_Function_Of_The_Hamstrings\"><\/span><strong>Anatomy And Function Of The Hamstrings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The hamstring is a muscle group located at the back of the thigh. It consists of three <a href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/\">muscles<\/a>: the biceps femoris, semitendinosus, and semimembranosus (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK546688\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The hamstrings are responsible for knee flexion and hip extension. Everyday activities such as walking, sitting down, and standing up all require the use of the hamstrings.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Biceps_Femoris\"><\/span><strong>The Biceps Femoris<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The biceps femoris is the largest and most powerful of the three hamstring muscles. It originates at the ischial tuberosity (sit bone) and inserts at the head of the fibula (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK542215\/#_NBK542215_pubdet_\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The biceps femoris is a two-joint muscle, meaning it crosses both the hip and knee joints. It is responsible for knee flexion and also aids in hip extension.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Semitendinosus\"><\/span><strong>The Semitendinosus<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The semitendinosus is a long, slender muscle that runs along the back of the thigh. It originates at the ischial tuberosity and inserts at the tibia (shinbone). The semitendinosus, like the biceps femoris, is a two-joint muscle and is responsible for knee flexion and hip extension (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK539862\/#_NBK539862_pubdet_\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Semimembranosus\"><\/span><strong>The Semimembranosus<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The semimembranosus is the largest of the three hamstring muscles. It originates at the ischial tuberosity and inserts at the medial condyle of the tibia. The semimembranosus, like the other hamstring muscles, is responsible for knee flexion and aids in hip extension (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK542215\/#_NBK542215_pubdet_\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/\">Powerlifting For Seniors For Added Strength: The Best Powerlifting Exercises For Seniors<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_It_Important_To_Strengthen_Your_Hamstrings\"><\/span><strong>Why Is It Important To Strengthen Your Hamstrings?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like other muscles, the hamstrings can become weak from disuse and inactivity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3856924\/#!po=59.0278\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Strengthening them can lead to overall strength, and more specifically:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Heavier_Lifts\"><\/span><strong>Heavier Lifts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lifting heavier weights is always a goal for those who <a href=\"https:\/\/betterme.world\/articles\/exercises-to-last-longer-in-bed-naturally\/\">strength train<\/a>. When the hamstrings are strong, they can better support the weight of heavy squats and deadlifts.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"_Fewer_Injuries\"><\/span><strong>\u00a0Fewer Injuries<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strong hamstrings can help prevent knee and hip injuries (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29116573\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This is because they provide stability to these joints and help absorb shock when we move around.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Mobility\"><\/span><strong>Improved Mobility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tight hamstrings are often the culprit behind poor mobility (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/271354817_The_effect_of_Hamstring_and_Calf_Tightness_on_Static_Dynamic_Balance_and_Mobility_-_A_Correlation_Study\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). By strengthening them, we can improve our range of motion and reduce the risk of injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2867336\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Dumbbell_Hamstring_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-38831 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-5638-1024x576.png\" alt=\"dumbbell hamstring exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-5638.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-5638-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-5638.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-5638.png 1044w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Performance\"><\/span><strong>Improved Performance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stronger hamstrings can lead to better performance in activities such as sprinting and jumping (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fspor.2020.609636\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This is because they are responsible for hip extension, which is key in these movements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Athletes who rely on power and speed, such as sprinters, are especially dependent on strong hamstrings.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Posture\"><\/span><strong>Improved Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hip stability is key for good posture. When the hamstrings are weak, they can cause hips to drop and the back to round, leading to poor posture (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6495003\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strengthening the hamstrings can help improve posture and prevent back pain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6495003\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Dumbbell_Hamstring_Exercises\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Dumbbell_Hamstring_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-38710 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3887-1024x576.png\" alt=\"dumbbell hamstring exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3887.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3887-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3887.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3887-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3887.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Strengthen_Your_Hamstrings\"><\/span><strong>How To Strengthen Your Hamstrings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many different exercises can be used to strengthen your hamstrings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many ways to strengthen the hamstrings. Some of the most effective exercises are listed below.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Dumbbell_Hamstring_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-38323 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4318-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4318.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4318-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4318.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4318-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4318.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bridge\"><\/span><strong>Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The bridge is another great exercise for the hamstrings. This exercise also works the glutes and can help improve posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, lie down on your back with your knees bent and feet flat on the ground. Place your arms at your sides for stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, raise your hips so that your body forms a straight line from your knees to your shoulders (a bridge). Squeeze your glutes at the top of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few seconds and then slowly lower your hips back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">To make the exercise more challenging, place a dumbbell across your hips for extra resistance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A few things to keep in mind while doing this exercise:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The bridge can target the glutes more or the hamstrings depending on how you perform it. To focus more on the hamstrings, keep your feet closer to your glutes. This will make it harder to raise your hips and will force your hamstrings to work harder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While performing the exercise, don&#8217;t allow your lower back to arch. This could lead to injury. Instead, focus on keeping your core engaged and maintaining a neutral spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t swing your hips up using momentum. Focus on using your glutes and hamstrings to slowly raise your hips until they are in line with your body.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/cable-machine-exercises\/\">Cable Machine Exercises: The Best Full Body Cable Workouts For Increased Muscle Mass And Size<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stiff-Legged_Deadlift\"><\/span><strong>Stiff-Legged Deadlift<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The stiff-leg deadlift is another great exercise for targeting the hamstrings. This exercise also works the glutes, lower back, and core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, stand with your feet hip-width apart and hold a dumbbell in each hand in front of your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at your hips and bend your knees slightly while keeping your back straight as you lower the dumbbells toward your shins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once the dumbbells reach your shins, raise your hips and straighten your legs to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">A few things to keep in mind when performing this <a href=\"https:\/\/betterme.world\/articles\/breast-reduction-exercises\/\">exercise<\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This variation differs from the Romanian deadlift in that you keep your legs straight throughout the entire movement. This places more emphasis on the hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t round your back as you lower the dumbbells toward your shins. This could lead to injury. Instead, focus on keeping your back straight and maintaining a neutral spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To make the exercise more challenging, progressively increase the weight you are using.\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on using your hamstrings to raise your hips and extend your legs. Use your hands for stability and resist the temptation to swing the dumbbells up using momentum.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use wrist wraps if you feel like your grip is starting to fail. These support the wrists and help prevent injury.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Dumbbell_Hamstring_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-38319 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Sumo_Squat\"><\/span><strong>Dumbbell Sumo Squat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A sumo squat differs from a <a href=\"https:\/\/betterme.world\/articles\/plyometric-exercises-for-speed\/\">regular squat<\/a> in that your feet are placed wider apart and your toes are pointed out at an angle. This exercise works the hamstrings, glutes, quads, and core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, stand with your feet wider than shoulder-width apart and your toes pointing out at an angle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell with both hands in front of your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at your hips and bend your knees to lower your body toward the ground. Keep your back straight and allow your elbows to rest on the inside of your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once your thighs are parallel with the ground, press through your heels to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">A few things to keep in mind while performing this exercise:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chest up and your back straight throughout the entire movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t let your knees collapse inward. Instead, focus on keeping them tracking over your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a slow and controlled motion when squatting down and coming back up. Don&#8217;t use momentum to swing your body up.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Reverse_Dumbbell_Lunge\"><\/span><strong>Reverse Dumbbell Lunge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lunges are a <a href=\"https:\/\/betterme.world\/articles\/facial-exercises-for-cheeks\/\">great exercise<\/a> for targeting the quads, hamstrings, and glutes. This exercise can be done with bodyweight or with dumbbells for added resistance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reverse lunge is a variation of the lunge that targets the hamstrings more than the quads.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, stand with your feet hip-width apart and hold a dumbbell in each hand at arm&#8217;s length by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step backward with one leg and lower your body until your front thigh is parallel with the ground and your rear knee is almost touching the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your torso upright, press through your front heel to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps before switching legs.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">A few things to keep in mind when performing this exercise:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When lunging backward, make sure to step far enough back so that your front knee doesn&#8217;t travel past your toes. This could lead to injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your torso to lean slightly forward as you lunge. This will help ensure that you are using your legs, and not your back, to perform the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a slow and controlled motion when lunging backward and coming back up. Don&#8217;t use momentum to swing your body up.<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Dumbbell_Hamstring_Exercises\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Dumbbell_Hamstring_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-38312 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5370-1024x576.png\" alt=\"dumbbell hamstring exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5370.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5370-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5370.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5370.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Bulgarian_Split_Squat\"><\/span><strong>Dumbbell Bulgarian Split Squat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Bulgarian split squat is a <a href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/\">great exercise<\/a> for targeting the quads, hamstrings, and glutes. This exercise can be done with bodyweight alone or with dumbbells for added resistance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, stand in a split stance with your left foot forward and your right foot placed on an elevated surface behind you (a bench or chair works well).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand at arm&#8217;s length by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your torso upright, lower your body until your front thigh is parallel with the ground and your rear knee is almost touching the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your front heel to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps before switching legs.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">A few things to keep in mind when performing this exercise:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your front knee does not travel past your toes as you lower your body toward the ground. This could lead to injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on keeping your torso upright throughout the entire movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a slow and controlled motion when lowering your body and coming back up. Don&#8217;t use momentum to swing your body up.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Good_Morning\"><\/span><strong>Dumbbell Good Morning<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/elliptical-benefits-weight-loss\/\">good morning exercise<\/a> is a great way to target the hamstrings, glutes, and lower back. This exercise can be done with bodyweight or with dumbbells for added resistance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, stand with your feet hip-width apart and hold a dumbbell at the base of your neck, half of it resting behind your shoulder, on the top of your shoulder blades.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your lower back in its natural arch, bend forward at the hips until your torso is nearly parallel with the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">A few things to keep in mind when performing this exercise:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your lower back in its natural arch throughout the entire movement. Don&#8217;t let it round.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a slow and controlled motion when bending forward and returning to the starting position. Don&#8217;t use momentum to swing your body up.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Dumbbell_Hamstring_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-38265 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-5218-1024x576.png\" alt=\"dumbbell hamstring exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-5218.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-5218-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-5218.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-5218-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-5218.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safety_Tips_For_A_Dumbbell_Hamstring_Workout\"><\/span><strong>Safety Tips For A Dumbbell Hamstring Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several mistakes people make when working out with dumbbells that can lead to injury. Here are a few tips to help you stay safe when performing any of the exercises mentioned above:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choose_The_Right_Weight\"><\/span>Choose The Right Weight<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The right weight for you will depend on your fitness level and the exercise you are performing. For exercises like the Romanian deadlift and the good morning, it is better to start lighter and gradually increase the weight as you get stronger.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For exercises like the lunge and split squat, you will want to choose a weight that challenges you but doesn&#8217;t compromise your form.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Proper_Form\"><\/span><strong>Use Proper Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proper form is essential when working out with dumbbells. Make sure to use a slow and controlled motion while performing all of the exercises, and focus on keeping good posture throughout the entire movement.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up_First\"><\/span><strong>Warm Up First<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to warm up before any workout, but it&#8217;s especially important when working out with dumbbells. A proper warm-up will help to prevent injury and prepare your muscles for the workout ahead (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18027995\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some good exercises to include in your warm-up are bodyweight squats, lunges, and good mornings. You should perform the exercise you will be doing with lighter weights first to get your muscles ready for the heavier weights.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stretch_After_Your_Workout\"><\/span><strong>Stretch After Your Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stretching after your workout will help to prevent soreness and improve your range of motion (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3273886\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Focus on stretching the muscles you worked during your workout, and hold each stretch for 30 seconds or more.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your hamstrings are a key component of many everyday activities, so it&#8217;s important to keep them strong and healthy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dumbbell exercises are a great way to target the hamstrings, and there are many different exercises you can do to work all areas of the muscle group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When working out with dumbbells, it&#8217;s important to use proper form and choose the right weight for you. Always warm-up before your workout and stretch after to prevent injury and improve your range of motion.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Dumbbell_Hamstring_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Hamstrings are often overlooked in favor of quads, but they\u2019re just as important in keeping your legs strong and injury-free. These are the muscles that run along the backside of your thigh, from your glutes down to your knees. If you\u2019re looking to add some variety (and some extra challenge) to your leg workouts, these [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":42851,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[161,160],"coauthors":[122],"class_list":["post-42850","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","tag-sunday-workouts","tag-thursday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dumbbell Hamstring Exercises To Add To Your Routine - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for \u2605 DUMBBELL HAMSTRING EXERCISES? \u27a4 This article provides a list of dumbbell exercises that target the hamstrings.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dumbbell Hamstring Exercises To Add To Your Routine\" \/>\n<meta property=\"og:description\" content=\"Looking for \u2605 DUMBBELL HAMSTRING EXERCISES? \u27a4 This article provides a list of dumbbell exercises that target the hamstrings.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_2130357341.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/1b17a88c9bbcce396791ca9ceacd9915\"},\"headline\":\"Dumbbell Hamstring Exercises To Add To Your Routine\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/\"},\"wordCount\":2281,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_2130357341.jpg\",\"keywords\":[\"Sunday Workouts\",\"Thursday Workouts\"],\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Hamstrings are often overlooked in favor of quads, but they\u2019re just as important in keeping your legs strong and injury-free. These are the muscles that run along the backside of your thigh, from your glutes down to <a href=\\\"https:\/\/betterme.world\/articles\/salsa-workout\/\\\">your knees<\/a>. <\/span><span style=\\\"font-weight: 400;\\\">If you\u2019re looking to add some variety (and some extra challenge) to your leg workouts, these 10 exercises are a great place to start. They can all be done using dumbbells, making them perfect for home workouts or whenever you\u2019re on the go. <\/span><span style=\\\"font-weight: 400;\\\">Let's look into why you should be working out your hamstrings, as well as the best dumbbell hamstring exercises.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Anatomy And Function Of The Hamstrings<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The hamstring is a muscle group located at the back of the thigh. It consists of three <a href=\\\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/\\\">muscles<\/a>: the biceps femoris, semitendinosus, and semimembranosus (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK546688\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The hamstrings are responsible for knee flexion and hip extension. Everyday activities such as walking, sitting down, and standing up all require the use of the hamstrings.\u00a0<\/span>\\r\\n<h3><strong>The Biceps Femoris<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">The biceps femoris is the largest and most powerful of the three hamstring muscles. It originates at the ischial tuberosity (sit bone) and inserts at the head of the fibula (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK542215\/#_NBK542215_pubdet_\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The biceps femoris is a two-joint muscle, meaning it ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/\",\"url\":\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/\",\"name\":\"Dumbbell Hamstring Exercises To Add To Your Routine - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_2130357341.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for \u2605 DUMBBELL HAMSTRING EXERCISES? 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Dumbbell Hamstring Exercises To Add To Your Routine - BetterMe","description":"Looking for \u2605 DUMBBELL HAMSTRING EXERCISES? \u27a4 This article provides a list of dumbbell exercises that target the hamstrings.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/","og_locale":"en_US","og_type":"article","og_title":"Dumbbell Hamstring Exercises To Add To Your Routine","og_description":"Looking for \u2605 DUMBBELL HAMSTRING EXERCISES? \u27a4 This article provides a list of dumbbell exercises that target the hamstrings.","og_url":"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_2130357341.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/1b17a88c9bbcce396791ca9ceacd9915"},"headline":"Dumbbell Hamstring Exercises To Add To Your Routine","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/"},"wordCount":2281,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_2130357341.jpg","keywords":["Sunday Workouts","Thursday Workouts"],"articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Hamstrings are often overlooked in favor of quads, but they\u2019re just as important in keeping your legs strong and injury-free. These are the muscles that run along the backside of your thigh, from your glutes down to <a href=\"https:\/\/betterme.world\/articles\/salsa-workout\/\">your knees<\/a>. <\/span><span style=\"font-weight: 400;\">If you\u2019re looking to add some variety (and some extra challenge) to your leg workouts, these 10 exercises are a great place to start. They can all be done using dumbbells, making them perfect for home workouts or whenever you\u2019re on the go. <\/span><span style=\"font-weight: 400;\">Let's look into why you should be working out your hamstrings, as well as the best dumbbell hamstring exercises.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Anatomy And Function Of The Hamstrings<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The hamstring is a muscle group located at the back of the thigh. It consists of three <a href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/\">muscles<\/a>: the biceps femoris, semitendinosus, and semimembranosus (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK546688\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The hamstrings are responsible for knee flexion and hip extension. Everyday activities such as walking, sitting down, and standing up all require the use of the hamstrings.\u00a0<\/span>\r\n<h3><strong>The Biceps Femoris<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">The biceps femoris is the largest and most powerful of the three hamstring muscles. It originates at the ischial tuberosity (sit bone) and inserts at the head of the fibula (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK542215\/#_NBK542215_pubdet_\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The biceps femoris is a two-joint muscle, meaning it ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/","url":"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/","name":"Dumbbell Hamstring Exercises To Add To Your Routine - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_2130357341.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking for \u2605 DUMBBELL HAMSTRING EXERCISES? \u27a4 This article provides a list of dumbbell exercises that target the hamstrings.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_2130357341.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_2130357341.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Dumbbell Hamstring Exercises To Add To Your Routine"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/1b17a88c9bbcce396791ca9ceacd9915","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd28a982c5050445eb4d45d1c7f0603","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. 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