Your hamstrings, located in the back of your thighs, are made up of three separate muscles--the biceps femoris, semitendinosus and the semimembranosus. This muscle group is primarily responsible for bringing the heel toward the buttocks and extending the hip backwards. You can easily target and tone your hamstrings with a few basic exercises. Add a stability ball into your hamstring routine for variety and effective strengthening.
Easy Hamstring Donkey Kicks
This exercise isolates your hamstrings and gluteus maximus, as well as strengthening your core. Position yourself on a mat on all fours, with your hands directly underneath your shoulders and your knees placed directly underneath your hips. Lift your right leg directly out behind you and bend your knee so that your leg forms a 90-degree angle. Keep your foot flexed, pressing through the heel throughout the exercise. Contract your abdominals and keep your spine straight. Exhale as you bring your heel into your right hip. Extend your leg back open to a 90-degree angle. Squeeze your glutes and extend your heel straight up towards the ceiling, return to the 90-degree, which completes one repetition. Repeat the sequence, in, out, up and down for 15 to 20 repetitions. Repeat the exercise with the left leg. To increase the intensity and make the exercise more challenging, strap on 5-lb. ankle weights.
Ball Hamstring Curls
Stability ball hamstring curls effectively target your hamstring muscles but also recruit your glutes. Lie on your back on a mat with your calves and heels resting on top of a ball. Contract your abs and slowly lift your hips up until your body is in a straight line and you are resting on your shoulder blades. Keeping your hips high, slowly bring your heels toward your buttocks. Pause and extend the legs back out straight to the lifted shoulder plank position. Perform 8 to 10 repetitions and return your hips to the mat. Rest for one minute and repeat for two to three more sets.
Standing Hamstring Curls
This hamstring isolation exercise can be done with ankle weights or a resistance band. Place the band or ankle weights around your ankles. Stand tall with your shoulders pressed down, your abs tucked in and your hips level. Exhale as you bend one knee, bringing the heel toward your buttocks. Continue bending your knee until your heel is close to your buttocks. Inhale as you return the foot to just about 1 inch above the floor. Flex your hamstring and repeat for 10 to 20 repetitions. Repeat the exercise with the other leg.
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