Functional Hamstring Exercises

Incorporate functional hamstring exercises into your exercise program. Your hamstrings lie on the back of your thighs, extending your hips and bending your knees. Three individual muscles make up your hamstrings--biceps femoris, semimembranosus and semitendinosus. Improve your ability to complete everyday activities such as walking, bending over and climbing stairs by strengthening your hamstring muscles with exercises that mimic what you do on a daily basis.

One-Legged Dead Lift

According to a 2006 article by Mary Yoke, published by the American College of Sports Medicine, the goal of functional training exercises is to make your muscles more fit so you can sit down, stand up and bend over easily and safely. Many daily activities require you to balance on one leg. Start with a 10-pound dumbbell to do one-legged dead lifts. Stand next to a flat bench or immovable bar in case you need to catch your balance. Hold a dumbbell in your right hand and balance on your right leg. Lower the dumbbell toward the toes of your right foot as you lift your left leg to maintain a straight line from your head to your heel. Feel the stretch at the back of your thigh then contract your hamstrings to raise you back into an upright position. Repeat for one set of 10 repetitions. Face the other direction and hold the dumbbell in your left hand to work the hamstrings of your left leg. Complete a total of three sets of 10 for both legs.

Walking Lunges

Walking lunges focus on the gluteal end of your hamstring muscles. Perform a walking lunge holding a dumbbell across your chest. Step your right leg in front of you and lower your body keeping near 90-degree angles at both hips and both knees. Do not rest your left foot on the floor as you stand up to lunge with your left leg.

Sprints

Sprinting is an effective exercise for working both ends of your hamstrings. You must strongly and quickly contract the entire length of your hamstring muscles to maintain your speed. Do sprints on a flat track or a field; use a treadmill if you must. Complete a 10-minute run and walk warm-up before you begin your sprint session. Run really fast for 15 seconds then walk back to your starting point, ensuring you walk slowly for 45 to 75 seconds. Then, sprint "all out" for another 15 seconds, walking back to your starting point. Continue to alternate between sprints and walks for no more than 20 minutes total.