The hamstrings, located on the back of the thigh, are made up of three muscles: the semimembranosus, semitendinosus, and the biceps femoris. The group has two primary movements, knee flexion (bending the knee), and hip extension. The hamstring group tends to be under-worked compared to the quadriceps group (front of thigh), which can potentially lead to injuries if left unchecked.
Step Back Lunge
The step back lunge is a great way to work the hamstrings. The step back lunge forces the front leg to pull with the hamstrings and glutes (which work together to perform hip extension) to complete the exercise. Additionally, this move allows you to focus on one leg at a time, not allowing for the dominant leg (if there is one) to do most of the work. The proper step back lunge starts with the subject standing up straight taking a large step back with either leg. Bend the knees at 90 degrees and return to the start position. From here, you can switch legs or do all the repetitions on one leg and then switch to the other.
Bench Hip Raise
Bench hip raises are another excellent hamstring exercise. All you need is a bench, chair or couch to place your feet on. Start by lying on the floor on your back with your feet on the bench, hip-width apart. Using your legs, lift your hips in the air while maintaining a straight back. This exercise can be done as an isometric exercise by holding at the top, or it can be done using repetitions. Also, you can make this exercise harder by doing the exercise one leg at a time.
Ball Leg Curls
Exercise ball leg curls are a very challenging hamstring exercise. You will need an exercise ball to perform this exercise. Lie down on your back with your heels resting on the ball. Lift your hips in the air and hold there, use your hands to stabilize your body from rolling. Curl the ball in toward your body, with the bottoms of your feet ending on top of the ball. Slowly return to the starting position.
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