The hamstrings are three-part muscles located on the backs of your upper thighs. In anatomical notation, the muscles consist of the biceps femoris, semimembranosus and semitendinosus. The functions of these muscles are to flex the knee, which causes your lower leg to bend and to extend the hip, which causes your upper leg to move backward. Hamstring strengthening exercises involve these movements.
Leg Curls
Leg curls work your hamstrings from a face-down position on a leg curl machine. Lie on your stomach, hook the lower, back section of your legs under the padded lever arms, and grasp the handles on the bottom of the machine. In a steady motion, lift the lever by contracting your hamstrings. Once your heels are by your butt, slowly lower and repeat for 10 to 12 repetitions.
Lunges
Lunges work your hamstrings, quads and glutes. Your quads are found on the front of your thighs and your glutes are your hip muscles. Hold dumbbells at your sides while standing with your feet hip-width apart. After stepping forward with your left foot, lower your body by bending your knees. Once your left thigh parallels the floor and your right knee is an inch above the floor, stand up and lunge forward with your right foot. Continue to alternate your lunges until you’ve done 10 to 12 reps with each leg.
Stiff Leg Deadlifts
Stiff leg deadlifts require a barbell and they are done from a standing position. In addition to your hamstrings, they also work your lower back and glutes. Stand with your feet shoulder-width apart while holding the barbell in front of your thighs with a shoulder-width grip. Slowly bend forward at the waist as you lower the bar toward the floor. Once you feel a strong contraction in your hamstrings, stand back up and repeat for 10 to 12 repetitions.
Lying Hamstring Curls
Lying hamstring curls require a stability ball. In addition to your hamstrings, they also work your glutes. Lie face-up on the floor with the lower part of your calves placed on top of the ball. After lifting your hips and straightening your back, roll the ball toward your body by contracting your hamstrings. Once your heels are by your butt, lift your hips a little higher and squeeze slightly more. Slowly extend the ball back out and repeat 10 to 12 times.
Squats
Squats are quad exercises that also work your hamstrings and butt. Stand with your feet shoulder-width apart while holding a barbell across your shoulders behind your neck. Keeping your core tight and back straight, lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat for 10 to 12 repetitions.
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.
