If you are seeking to improve the tone and muscularity of your hamstrings, there are a variety of exercises, techniques and fitness tools you can use to accomplish your goal. Your hamstrings, located in the backs of your thighs, are primarily responsible for hip extension, as in bringing your heel to your buttocks. According to Mayo Clinic health experts, strong hamstrings are essential to help protect your knees from injury.
Romanian Dead Lifts
This exercise utilizes a barbell and isolates your hamstrings as well as tones and develops your lower back and gluteus muscles. Position yourself over a barbell which is on the floor in front of your feet. Bend from your waist, keeping your knees in a soft position and your abdominals tightly contracted to provide support for your lower back. Grasp the bar with your hands placed shoulder width apart. Exhale as you slowly straighten up lifting the bar off the ground until you are fully standing. Slowly release forward to the beginning position. Remember to keep your shoulders back and down, with your glutes and abs contracted throughout the exercise.
Lying Stability Ball Hamstring Curls
Hamstring isolation curls using a stability ball are an effective way to strengthen and tone your thighs at home. Position yourself on your back with both heels placed on top of a stability ball, legs fully extended and arms down by your sides. In one smooth motion, contract your abs, squeeze your glutes and lift your hips up towards the ceiling as you bring the ball towards your hips by bending your knees. At the peak of the contraction, your hips should be as high as possible while you maintain a straight spine. Pause for a few seconds and release the ball to the starting position.
Lying Hamstring Curls
The lying hamstring curl machine allows you to vary your weights in order to isolate and challenge your hamstring muscles. Start by lying on your stomach on the bench, positioning the roller pad just above your ankles. Exhale as you slowly bend your knees, bringing your heels towards your buttocks. Only lift the pad as high as you can without allowing your hips to lift up off the bench. Inhale as you slowly release the pad back to the starting position, but without allowing the weighted plates to touch. When performing this exercise, try to keep the movement smooth without allowing your neck or back to arch.
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