The word "hamstrings" is used as a collective description of three muscles located posteriorly on the legs: the biceps femoris, semitendinosus and semimembranosus. These muscles are involved in flexing the leg at the knee joint and extending the thigh at the hip joint. Exercises that incorporate these movements will target and strengthen the hamstring muscles.
Seated Leg Curls
Rotate the movable leg apparatus on a leg curl machine upward to a position approximately parallel to the seat bottom. Sit on the machine and extend both legs on top of the cushion of the leg apparatus. Hold onto the side handles, and squeeze or contract the hamstring muscles as you pull down against the movable component. Pulling your heels down toward the floor until your legs have reached roughly a 90-degree angle will initiate knee flexion. In a slow, controlled movement, return to the start position.
Lying Leg Curls With Stability Ball
Lie face up on the floor with legs fully extended and feet on top of a stability ball. Tighten your abdominal muscles and lift the hips as high as you can off the floor. Pull the ball in toward the buttocks using the hamstring muscles while maintaining this elevated bridge position. Roll the ball back out to the beginning position while attempting to remain elevated. Focus on using the hamstrings to initiate the ball roll-in and not the feet.
Single-Leg Hip Extensions
Lying with your back on the floor, bend both knees about 45 degrees. Lift one foot off the floor and up toward the ceiling. Lift the toes of the opposite foot off the floor while maintaining contact with the floor with the supporting heel. Press the heel into the floor and raise the hips and buttocks as high as you can into the air. Lower and repeat without buttocks touching the floor until you complete several repetitions.
Single-Leg Deadlifts
Holding a medicine ball or dumbbell with both hands in a standing position, lift one foot off the floor by flexing the corresponding knee approximately 45 degrees. Maintaining a flat back, bend forward from the hips and extend the resistance down toward the foot still in contact with the floor. Avoid coming forward on the ball of the foot in the process. Upon feeling the stretch on the hamstring muscles, press the heel into the floor and slowly return to an upright position. Avoid rounding the back at the bottom of the move.
References
- "Principles of Anatomy and Physiology, 12th edition"; G. Tortora and B. Derrickson; 2009
- "NSCA's Essentials of Personal Training"; National Strength and Conditioning Association; 2004
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