The hamstrings are the muscles that are located in the back of the legs. They are responsible for bending the knee. The hamstrings are the antagonists of the quadriceps, which are in front of the thigh, and are responsible for leg extension. Quite often, the hamstrings are significantly weaker than the quadriceps. In fact, this is the cause of many athletic injuries. If the leg extends, when a flexing action would have been needed to protect the knee, an ACL tear or other type of injury can occur. Aside from the health reasons for toning the hamstrings, one should consider the cosmetic effects. Toned hamstrings add muscular symmetry to the leg. By rebalancing the muscle groups through hamstring exercises, your legs might look slimmer. All exercises should be performed for three sets of 8 to 12 repetitions.
Hamstring Curl Machines
Most fitness centers have two types of hamstring machines; the prone leg curl and the seated leg curl. On the prone leg curl, you lie on your stomach, and place your heels under the foot pads. The newer machines have adjustments, which help you find the correct alignment for your height and leg length. The older models do not have this adjustment, which may make it difficult for women, or anyone with shorter legs. As you bend your knees and bring your heels toward your buttocks, there should be no movement in your lower back. As the name implies, the seated leg curl is done from a seated position. All seated leg curls have adjustments, which allow you to align your knees and your ankles with the correct axis of resistance. There is an additional adjustment that keeps your thighs from lifting as you flex your legs. The movement begins with the legs extended in front of you. Then, slowly bend your legs down.
Cable Attachment
If your gym has a cable exercise machine, you can use the ankle attachment for hamstring exercises. Make sure to keep the working leg behind the standing leg. Stand upright. If necessary, hold on to the machine for balance. Slowly bend your knee and bring your heel toward your butt.
Resistance Band
Resistance bands can be used to mimic the actions of the hamstring machines. Wrap a band around your ankles. You can perform leg curls from either a standing, prone or seated position. Seated hamstring curls are excellent for anyone who has difficulty with the standing or prone position. Sit on a chair or couch, with your feet on a coffee table. Keep one leg on the table, as you bend the other leg.
Stability Ball
This is a common athletic training exercise because it requires balance and core activation. Lie on your back with your knees bent. Place your feet on top of the ball and separate them, hip width apart. Lift each vertebra from the floor, until you are in a bridge position. Stay in the bridge, and straighten your legs. Bend your knees, and keep them bent as you roll back to the floor. Continue to straighten, then bend them, rolling the ball as you go.
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