The hamstrings are long strips of muscle that start right under the glutes and run down to the back of the knees. The three parts of the hamstrings are the semitendinosus, semimembranosus and biceps femoris. Exercises to strengthen these muscles involve knee flexion, the motion that takes place when your knee bends and your lower leg moves backward.
Free Weights
Free weight exercises work your hamstrings with the use of dumbbells and barbells. Any free weight exercise that works your quadriceps--the four-part muscles on the front of your thighs--also works your hamstrings. Step-ups are an example. To do step-ups, stand behind a platform or weight bench with dumbbells held at your sides. Place one foot on the bench and press down to lift your body in the air. Move your other leg forward, bend your knee and level your thigh to the floor. Slowly lower your weight back down on your airborne foot and repeat. The higher the platform, the more work your hamstrings will get.
Machine Exercises
Seated, standing and lying leg curls work the hamstrings with machine resistance. All three work the same way--your body is just in a different position. To do standing leg curls, rest your forearms on the upper padded supports, pin your upper thighs against the middle padded supports and place your lower calves against the swinging padded lever arm. Grasp the handles and flex one leg at the knee, moving the lever arm up as high as possible. Slowly lower it down, repeat for a set of reps and switch sides.
Body Weight
Hamstring curls on an exercise ball and prone leg lifts work your hamstrings and glutes simultaneously. To do curls, lie on your back, place your lower calves on the ball and lift your hips in the air. While keeping your hips as high as possible, roll the ball toward your butt by bending your knees and contracting your hamstrings. Slowly roll the ball back out and repeat. To do prone leg lifts, lie face down on the floor and raise your right leg 6 to 10 inches. Squeeze your hamstrings and glutes, slowly lower your leg and repeat with your other side.
Isometric
An isometric exercise works your muscles from a fixed position. To work your hamstrings, sit on the edge of a chair with your legs extended and heels touching the floor. Carefully dig your heels into the floor and pull backward to contract your hamstrings. Hold this position until you feel fatigued. For a variation, sit on an exercise ball, dig your heels into it and hold. To prevent yourself from falling, lightly hold onto a wall or table.
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