The hamstrings consist of three muscles on the posterior (back) thigh. These muscles are the biceps femoris, semimembranosus and semitendinosus. These muscles function to extend the thigh at the hip joint and flex the leg at the knee joint. They can be strengthened through progressive resistance exercise. Resistance should be applied through the hip extension and leg flexion ranges of motion, causing the hamstrings to contract both concentrically (shortening) and eccentrically (lengthening). The resistance should be gradually increased over time for continual strengthening.
Straight Leg Deadlifts
The straight leg deadlift exercises your hamstrings through the hip extension range of motion. Stand upright with your feet approximately 6 inches apart and toes pointed forward. Flex your knees slightly. Hold a barbell with both hands approximately shoulder-width apart and elbows extended so the bar rests against the front of your thighs. Perform the exercise by slowly flexing your trunk forward to lower the bar toward the floor until your hands are aligned with your lower shin bones (if you have attached weighted plates to the bar, allow them to touch the floor). Reverse the movement by extending your hips and trunk until you are standing upright again. Keep your knees slightly flexed and your back flat throughout the entire exercise.
Hamstring Curl
Hamstring curls are performed on a machine. They require hamstring contractions to flex the leg at the knee joint. Lay face down on the machine with your knees slightly off the thigh pad. Place the back of your ankles under the foot roller pad. Grasp the sides of the chest pad with each hand to prevent the torso from rising during the exercise. Begin the exercise by flexing your legs at the knees to raise the roller pad until it touches the back of your thighs. Allow your knees to extend slowly back to the starting position. Keep your trunk and thighs pressed against the pads during the movement.
Squat
Squats work your hamstrings through the hip extension range of motion. They also work the muscles of the anterior (front) thigh and buttocks. Stand upright with your feet approximately shoulder-width apart and toes directed forward. Place a weighted barbell behind your neck on your upper back and shoulders. Perform the exercise by slowly lowering your hips and flexing your knees until your thighs are parallel to the floor. Reverse the movement to return to the starting position. Keep your spine straight and head up throughout the exercise. Also, stabilize the barbell with both hands during the entire exercise.
Warnings
These exercises, especially straight leg deadlifts and squats, can be dangerous if performed with poor technique and/or too much weight. Use light weights until you have mastered the technique. Gradually, increase the weight over time. Squats should always be performed with a partner standing behind you in case you lose balance or have trouble lifting the weight.
References
- "Essentials of Strength Training and Conditioning (Second Edition);" Thomas R. Baechle and Roger W. Earle; 2000
- Get Body Smart
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