The three-part hamstring muscles run from the pelvic bone all the way down to the tibia, which is the large bone below the knee. When these muscles contract, the lower leg moves backward. This motion is known as knee flexion. Strengthening these muscles can help preserve the integrity of the knee joint. Isometric exercises involve holding a contraction for several seconds without any movement. If you have high blood pressure or circulation issues, avoid doing isometric exercises.
Pullback Holds
Pullback holds work your hamstrings while you sit in a chair. Place your feet on the floor with your knees bent. In a forceful motion, press your feet down on the floor and pull back. While doing this, squeeze your hamstrings and hold. For a variation, place your heels on the floor with your legs extended. If you do it this way, maintain a slight bend in your knees.
Shoulder Bridges
Shoulder bridges work the hamstrings as well as glutes and lower back muscles. While lying face-up on the floor, place your lower calves on top of a stability ball, slightly bend your knees and lift your hips in the air. As you do this, push your heels down into the ball, contract your hamstrings forcefully and hold. To increase the challenge, perform this exercise one leg at a time.
Ball Squeeze
Ball squeezes are done from a seated or lying position. To do them from a seated position, sit on a stability ball with your feet shoulder-width apart on the floor, hand lightly touching a table for support and the backs of your lower legs touching the ball. Rock back slightly, lift your foot off the floor and press your heels and legs into the ball forcefully. Hold until you feel fatigued.
To do these on the floor, lie on your back with your arms at your sides and your legs draped over the ball. Squeeze forcefully the same way you did while sitting on the ball.
Heel-Toe Exercise
The heel-to-toe exercise is done from a standing position. Place your right hand on a counter or table for balance, lift your right foot off the floor and rest your right heel against the toes of your left foot. Keeping a slight bend in your knee, forcefully push your heel back against your toes. Hold until you feel fatigued and switch sides.
Hip Extensions
Hip extensions are performed from two different positions. To do them standing, place your right hand on a counter or table for balance, lift your right foot off the floor and raise your leg in the air behind you as high as possible. When you do this, squeeze your hamstring forcefully. Slowly lower your leg and repeat on the other side. To add more resistance, where ankle weights or fasten a resistance band to your lower leg and anchor it to a table leg.
To do these from the floor, come onto all fours, raise your leg in the air and hold.
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