Many people have a hamstring/quadriceps muscle imbalance. These strength discrepancies often go unnoticed until the individual engages in athletic activities. Hamstring weakness limits your ability to bend your knees during weight-bearing activities. Since knee flexion helps with shock absorption, this weakness makes you susceptible to knee injuries. The leg curl is the most traditional hamstring strength-training machine, but people with shorter legs may find it difficult to find a comfortable position. Resistance bands provide a viable alternative.
Features
Manufacturers color-code their elastic workout bands according to their resistance level. The bands also come in different shapes and sizes. The circular, continuous loops are usually the most efficient bands for hamstring exercises, but longer bands work well if you plan to secure them to a stable object.
Benefits
Your hamstrings are at their weakest when your legs are in the extended position. They become stronger as your knee begins to bend. Traditional hamstring strength-training exercises keep the resistance constant throughout the movement. Resistance bands offer less resistance when your legs are in the extended position. The resistance increases as your knee bends.
Types of Exercises
Use the bands in the prone, seated or standing position. Place the band around your ankles and lie face down on an exercise mat, a weight bench or a stability ball. Slowly bend the knee, bringing your working heel toward your buttocks. Extend your leg with control. Perform the same exercise in a standing position, either holding on to a chair for balance, or using your core muscles to stabilize your body. The longer bands work best for seated hamstring exercises. Secure the band to a stable object, a few feet away from you. Sit on a chair or weight bench, and attach the other end to your working ankle. Begin by bending your non-working ankle and placing the foot flat on the floor. Extend your working leg and lift it a few inches from the floor. Slowly bend your working leg, bringing the heel toward your body. Extend the leg with control. Perform three sets of 15 repetitions on each leg.
Considerations
Effective exercise requires stabilizing the joint from which you are working. Hamstring exercise involves knee flexion, so your knee must remain stable. Use bands that enable you to bend your knee through its full range of motion. Switch to a heavier band when you can do more than 15 repetitions on each leg.
Warnings
If you have a latex allergy, experts at the American Physical Therapy Association suggest using latex-free bands. The Thera-Band instruction manual details various resistance band safety precautions. The authors advise customers to use slow, controlled movements. Jerky movements may cause the band to snap. Nicks and tears may also cause the band to tear, so examine the band prior to use. Choose the proper length for your strength and leg length, and avoid stretching the band by more than three times its resting length.
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