The hamstring muscles flex your hip and knee joints. You need to do exercises which work your hamstrings on both ends of your femur, or leg bone. Resistance exercise benefits those with rheumatoid arthritis and osteoarthritis by alleviating the stress on affected joints, according to the American College of Sports Medicine. Complete three to four sets of each exercise using a combination of six to 10 reps for heavy weights and 12 to 15 reps for lighter weights.
Traditional Free Weight Exercises
Squats, lunges and dead lifts target the hamstrings on the hip end of the femur. Your hamstring muscle group is made up of the biceps femoris, semimembranosus and semitendinosus. These muscles all originate on the gluteal part of your pelvic bones. You should include these exercises as a major part of your leg workouts.
To do a squat, place the bar behind your head and across your shoulders holding it in place with your hands. Lower your thighs till they are parallel to the floor then stand back up.
Dead lifts using a barbell or dumbbells require you to keep your legs straight, back flat and move from your hips to lower and raise a barbell along the front of your body.
For a lunge, you will need to bend forward from the hip and knee to lower your body till your front thigh is parallel. Then, you will have to stand back up and switch legs.
Cable Pulley Exercises
Use the pulley machines for leg curls and hip extensions. The benefit to using a pulley system like a functional trainer (machine with two adjustable arms) or cable cross-over (two pulleys about 11 feet apart) is you can focus on one leg at a time.
Face the pulley bars and lower the pulley to the bottom, placing an ankle attachment on your right ankle. Set the weight at 20 lbs. and step 6 inches away from the machine, slightly bending your left knee. Keep your knees together as you bring your right foot toward your right glute, working the knee end of your hamstring. Now, flex your right glute to lift your right knee backward and up, focusing on the hip end of your hamstrings. Return your right foot to the bottom position. Complete one set then switch legs.
Seated Leg Curls
This is an effective machine if you are unable to lie on your stomach, if you have vertigo issues and for pregnant women. Seated leg curl machines allow you to sit upright and work the knee end of your hamstrings. You will have to adjust the back pad to ensure your knees are slightly off the pad you are sitting on. Align the ankle pads to just above your ankles. There is another pad you need to lower which secures your thighs against the pad you are sitting on. Press your back against the back pad and hold the hand grips for support.
Hamstring Ball Curls
Use a ball to work your hamstrings on both ends of your femur bone. You will also be engaging your core while you stabilize the ball. Lie down on your back with a 65cm exercise ball. Place only the heels of both your feet on the ball with your legs straight. Put your arms out to your sides for balance. Contract your abs and glutes to raise your pelvis off the floor, activating the hip end of your hamstrings. Curl the ball toward you with both feet, working the knee end of your hamstrings.
References
- ACSM: Resistance Training for Life
- "Personal Trainer Manual"; American Council on Exercise; 1997
Member Comments