The hamstrings are comprised of three muscles along the back of your legs: the biceps femoris, the semitendinosus, and the semimembranosus. The hamstring muscle group functions in knee flexion and hip extension. Strong hamstring muscles can improve running performance, and reduce the risk of suffering injuries to the anterior cruciate ligament of your knees, particularly in women. Perform a variety of hamstring exercises during each workout in order to hit each muscle in the group.
Forward Lunge
Lunges are a compound exercise that work your hamstrings, quads, glutes, and abdominals in a single movement. Stand with your feet together, and hands at your sides. Take a large step forward with your right foot, placing your heel on the floor first. Gradually shift your weight to your front foot as you drop your hips toward the ground. Continue to lower your torso, until your right knee sits directly above your toes, and your shin is perpendicular to the floor. Keep your back straight and upright throughout the movement. Push off your right leg to return to the starting position. Repeat with your other leg. Add resistance to the movement by holding a dumbbell or water jug in each hand.
Flutter Kicks
Flutter kicks work both your hamstrings and glutes. Once you've mastered the motion without equipment, wear ankle weights to give the exercise additional intensity. Lie face-down on a bench or bed, with your hips at the edge and your legs extended behind you, level with your hips. Slowly lift your right leg a few inches higher than your left. As you lower your right leg back to the starting position, simultaneously raise your left leg. Continue alternating in a controlled movement.
Toe Touch
The toe touch works your hamstrings and glutes, using your leg weight as resistance. Stand upright with your feet hip width apart. Lean forward from your waist, and touch the floor in front of your feet. Slowly lift one leg off the floor, pointing your toe and extending the leg up behind you as far as you can while leaving your hands on the floor. Keep your hips facing the floor as you lift the leg. Raise and lower the leg several times quickly, and return it to the floor. Repeat with the other leg.
Lifts
Strengthen your hamstrings, glutes, and abs with this leg-lift variation. Stand behind a chair, and place your hands at the top of the chair back. Bend forward until your back forms a straight line parallel with the floor and perpendicular to your legs, arms extended over your head to the chair. Bend your knees slightly as you lift one leg behind you. Lift and lower the leg several times, keeping your toes pointed. Switch legs and repeat. Intensify the exercise by wearing ankle weights as you lift your leg.
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