The hamstrings are a group of three muscles that run from the back of your knee and up your thigh to your butt. They flex your knees and also extend the hips, allowing you to straighten up after bending at the waist. The hamstrings are highly involved in many athletic movements, including sprinting. Strengthen the hamstrings to decrease incidence of injury and improve performance.
Leg Curls
The leg curl isolates the hamstrings. Health clubs usually have both a seated machine and a front-lying apparatus. Some may offer the more effective standing leg curl machine. Whatever position you choose, use an appropriate weight. You should be able to complete the exercise without jerking or using your hips. For the seated version, sit in the machine with your knees securely under the knee pad and ankles resting above the ankle pad. Bend your knees to bring the level down towards your hamstrings. Control the lever back up to starting position.
Glute Ham Raise
The glute ham raise can be done on a machine in a health center, but the most effective technique is to perform the exercise on the floor with a partner. Kneel on the floor and have your partner anchor your feet. Slowly lower your torso forward. Continue lowering as far as you can while under control, and then contract your hamstrings to pull yourself back up. This is a difficult exercise. Be ready to catch yourself if you start to fall forward.
Deadlifts
Deadlifts are considered by many people to be the most effective exercise to develop the hamstrings. To execute, stand with your feet shoulder-width apart. Hold a barbell, dumbbell or kettleball and allow it to hang in front of you. Slightly bend your knees and keep your back flat while you push your butt back and bend at the waist. Continue down until the weight comes in line with your shins, then extend the hips and stand back up to starting position.
Good Mornings
Good mornings are typically performed with a barbell on your upper back, but beginners can adequately train their hamstrings by placing their hands behind their head. To execute, keep your head up and your back straight as you bend at the waist. Throughout the movement, keep your knees straight but not locked. Bend over as far as you comfortably can while still keeping your head up, then return to starting position.
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