The hamstring is a muscle that is located on the back of the upper leg. According to Shape Fit, the hamstring is essential for activities such as jumping, pedaling, walking and running. Exercising the hamstring will increase your muscle tone, your overall muscle composition and will help prevent fat and cellulite accumulation on the back of your thigh.
Deadlifts
The deadlift is one of the most common hamstring exercises. This exercise is simple in nature because it can be done with your body weight or added free weights such as dumbbells or a barbell. Stand upright with your feet slightly wider than hip-width apart while holding the weight directly in front of your thighs. Allow your arms to hang naturally, keep your back straight during the entire exercise and your abdominals tightened to protect your core. Slightly bend your knees, bend at the waist, allow the weight to drop towards your feet, use your legs to stand back up and repeat for 10 to 12 repetitions.
Stability Ball Hamstring Curl
Using a stability ball you can exercise your hamstrings in your home or at the health club. Lie on your back with your feet on the top of a stability ball. Your entire body should be in a straight line and your knees should be slightly bent. Place your arms out at your sides so that your body creates a "T" to balance yourself. Use your abdominal muscles and arms to lift your midsection off the floor. Your shoulder blades, head and arms should still be in contact with the ground. Use your legs to pull the ball in towards your body, slowly straighten your legs and repeat 12 to 15 times. Do not let your back sag or bow during the exercise.
Cable Kickbacks
The cable kickback allows you to change the amount of weight you use to strengthen your hamstring muscles. When you find it easy to complete 10 repetitions you can increase the weight to constantly challenge your muscles. Locate the pulley system that has an ankle band located towards the floor. Place the ankle brace around your ankle, stand facing the machine and place both feet together. Hold onto the machine for added stability, and without bending your knee slowly kick the designated leg behind your body. Hold it in the furthest position for one second, slowly lower your leg back down and repeat 10 to 12 times. Complete the same number of repetitions on the opposite leg.
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