Located at the back of your thigh, your hamstrings are made up of three muscles: the semi membranosis, the semi tendonosis and the biceps femoris. The muscles of the hamstrings work to extend your hip and bend your knee, and are especially important in activities such as running, sprinting and jumping. Weak or inflexible hamstrings, according to the book, "Sports Injuries: Their Prevention and Treatment," are much more prone to injury. There are a variety of exercises you can choose from to strengthen your hamstrings.
Seated Leg curls
Performed using a resistance-training machine found in most gyms, seated leg curls isolate your hamstrings and focus on the function of knee flexion. Adjust the machine so that your knees are in line with the machine's pivot point and your back is supported. Using a moderate load to avoid having to use momentum to lift the weight, pull your legs back and beneath you until your knees are fully bent. Pause for one to two seconds in this most contracted position before slowly returning to the starting position.
Stiff-Legged Deadlifts
This barbell exercise uses the hip-extending function of your hamstrings, as well as your lower back and glutes (butt muscles). Stand with your feet hip-width apart and hold a barbell in front of your thighs. Keeping your knees slightly bent but rigid, push your hips backwards and bend forwards until you feel a strong, but not painful, stretch in your hamstrings. Make sure you don't round your back, and keep your shoulders down and back throughout this exercise. Pause for one to two seconds in this most stretched position before pushing your hips forwards and returning to the upright position.
High Step-ups
Use a step box that is as high as your knees for this exercise. Place your left foot on top of the step, drive down through your heel and step up using your left leg so that you are now standing on top of the step. Make sure that your whole foot is on the stepping surface. Step back down and repeat the sequence leading with your right leg. Alternate leading legs each step. Make this exercise more challenging by holding dumbbells in your hands or carrying a barbell across your shoulders. Although you may feel this exercise in the fronts of your thighs as well as the hamstrings, the degree of hip extension means that it is an effective hamstring exercise.
Hip Bridges
Lie on your back with your hands by your sides and your upper body relaxed. Bend your legs and place your feet flat on the floor as close to your butt as you can. Without any assistance from your arms, drive down through your heels and push your hips up into the air. You should now be balancing on your feet and shoulders. Pause for one to two seconds in this most contracted position before lowering your butt back to the floor and repeating. You can make hip brides more challenging by performing them one leg at a time or by resting a weight across your hips. Hip bridges can also be performed with your feet on an elevated step or stability ball, both of which will make the exercise more difficult.
Back Extensions
Similar in movement to the stiff legged dead lift, the 45-degree back extension focuses on your hamstrings' function of hip extension. Adjust the machine so that the top of your pelvis is level with the upper edge of the hip pad. Keep your knees slightly bent throughout and concentrate on using your hamstrings as much--and your lower back as little--as possible. Bending from the hips, lean forwards as far as your flexibility allows. From this stretched position, raise your body by extending your hips and spine until your shoulders, hips, knees and ankles form a straight line when viewed from the side. Slowly lower back down and repeat. Make this exercise more demanding by holding a weight across your chest or behind your head. You can also perform this exercising using one leg at a time, which makes it far more challenging.
References
- "Stronger Legs and Lower Body"; Keli Roberts and Linda Shelton; 2002
- "Sports Injuries: Their Prevention and Treatment"; Per Renstrom, Ph.D., M.D.; 2007
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