The hamstrings are a group of muscles located at the back of the leg. Their purpose is to help you lift heavy objects and support hip and knee movement, and they are the basis of the body's posterior strength. As with any muscle group, the hamstrings can be toned and strengthened through a good regimen of several focused exercises.
Barbell Dead Lifts
The dead lift is a great exercise and is a major component of weight training regimens. For this exercise, you will need a barbell. To start, place the barbell on the floor in front of you, in front of your shins, and stand with your feet shoulder-length apart. Squat down and grab the bar so that your arms are straight and your elbows are on the outside of your knees. Using the muscles in your legs and keeping your arms straight, lift the barbell. Make sure you keep your back straight and the barbell close to your body. Bring the barbell up high enough so you are in a natural standing position (making sure not to extend your back too much). Once you have raised it, slowly lower the bar back down to the floor. It is very important that you use your back muscles as little as possible and focus on using your legs for the power you need for the lift.
Dumbbell Lunges
For this, make sure you have two dumbbells. The weight of the dumbbells should be heavy enough that you feel some resistance, but not too heavy that you can't lift them. Stand up straight and keep a dumbbell in each hand with your arms relaxed at your sides. To begin, extend your right leg forward and place your foot flat on the ground while bending your right knee. Keeping your left leg straight, slowly lower yourself forward. Try to stretch forward as far as you can, as you lower your left leg so the calf is as close to parallel to the floor as possible. Raise yourself back to the starting position. Then repeat with the left leg.
Good Mornings
Good Mornings are another exercise using a barbell. To start, place a barbell on your shoulders behind your neck and place your hands on the barbell about shoulder-length apart. It is important to note that the barbell should be supported by your upper back and shoulders and not by your neck and spine. Keeping your back as straight as possible and your head up, slowly bend forward at your waist, keeping your knees slightly bent. Bend forward as far as you can, and then slowly return to the neutral position. Ideally, you will be able to bend so that your upper body is parallel to the floor, but if you are new at this exercise, you may have to work up to this point.
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