The hamstring muscles are a set of three muscles located in the back of your upper thighs, right below your buttocks. They work opposite the quadriceps, the muscles in the front of your upper thighs. Together, the muscles in your thighs and buttocks keep your hips aligned and mobile. As opposing muscle groups, the hamstrings and quadriceps benefit from balanced strength. Strength training programs often overload exercises for the quadriceps, creating an imbalance of strength between the two muscle groups. Exercise programs for increasing hamstring strength are essential in preventing hamstring pulls and tears, one of the most common athletic injuries in the lower body.
Hip Hitch Extension
This exercise strengthens your buttocks and hamstrings and can be performed with ankle weights for increased resistance. Kneel on your hands and knees with your hands below your shoulders and your knees below your hips. Keep your abdomen contracted to avoid arching your back. Begin the exercise by extending one leg back at hip height. While keeping your leg extended, bend your knee and curl your foot towards your buttocks. Hold. Then slowly return to the extended position. Repeat the curling movement for 10 to 12 repetitions. Slowly lower the leg back down to the starting position. Repeat the exercise on the other leg.
Seated Leg Curl
This exercise strengthens your hamstrings and is performed on a seated leg-curl machine. Sit on the seat and extend your legs through the pads, placing your heels above the outer roller pad. Begin the exercise by contracting your hamstrings, bending your knees and bringing the roller down toward the floor. Hold. Then slowly lift and extend your legs forward back to the starting position. Keep your knees stationary throughout the movement. Complete three to four sets of 10 to 12 repetitions.
Stability Ball Roll-Ins
This exercise strengthens your hamstrings and is performed using a stability ball. Lie on the floor on your back with your hips lifted, your legs extended and your calves and heels on top of a stability ball. Contract your abdomen to avoid arching your back. Begin the exercise by contracting your hamstrings and bending your knees. Use your heels to pull the ball back towards your buttocks. Hold. Then slowly extend your legs back to the starting position. Complete 10 to 12 repetitions.
Bridge Pose
This yoga exercise stretches your quadriceps muscles while contracting and strengthening your hamstrings. Lie on your back with your knees bent at 45 degrees and your feet flat on the floor. Extend your arms at your sides, with your palms facing down and reaching towards your heels. Begin the exercise by pressing down on your heels and lifting your hips up to a height just below knee level. Hold for five full breaths and then slowly lower your hips back down to the floor. To advance this exercise, lift one foot off of the floor and extend that leg straight up while lifting your hips. This puts your weight on the other leg while you are lifting your hips off of the floor. Hold for five full breaths and lower. Repeat the exercise on the other leg.
References
- Bodybuilding.com: Injuries--Hamstrung by Training Protocols
- "Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
- "Yoga for the Joy of It"; Minda Goodman Kraines & Barbara Rose Sherman; 2010
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