Dumbbells are a popular tool for weight training because they're versatile and come in a variety of weights, starting with as little as 1 lb. This gives you the option to incrementally increase the weights as your hamstring muscles strengthen, instead of having to learn more difficult exercises.
Knee Pump
The knee pump exercise strengthens your hamstrings as well as your glutes and hips. It requires two dumbbells and an aerobic step or raised platform. Stand on the step with your feet hip-width apart. Hold your arms bent at your sides with a dumbbell in each hand and your palms facing each other. Touch the ball of your right foot to the floor behind you with a straight leg. Bend your left knee and hinge forward slightly from the hips with a straight back as you extend your right leg back. Then, bring your right knee in front of you to hip level with the leg bent. Bring your left dumbbell toward your left shoulder as you lift your leg. Extend your leg back and bring your left arm down to your side again to complete one right knee pump. Do a set of the desired number of reps and then switch sides.
Dumbbell Straight-back Straight-leg Deadlift
Deadlifts are a classic exercise for the back of the legs and glutes, but to target the hamstrings as the primary muscle group for this exercise do them with a straight back and your legs straight. Stand with your feet shoulder-width apart and parallel to each other. Holding a weight in each hand, extend your arms in front of your abdomen and hips with your palms turned to face your quads. Straighten your spine and squeeze your abs to assist in maintaining this straight-back position. Fully straighten your legs. Then bend forward from the waist and lower the weights toward the floor. Allow your hips to move backward as you bend over and go only as far as you can without discomfort. Next, push your hips forward and bring your upper body upright with a straight back.
Pendulum Lift
The pendulum lift also uses two dumbbells to strengthen your hamstrings. The pendulum lift is going to challenge your balance, too, because you'll be on one leg and tipping over for most of the exercise. Stand with your right foot on the center of the step and your left leg straight behind you, with the top of your foot resting on the side of the step with the toes pointing toward the floor. Hold your arms straight in front of your thighs with a dumbbell in each hand, palms facing your legs. Then, relax your arms and bring your body forward and your left leg toward the ceiling. Let your arms swing forward so your knuckles always point toward the floor. Stop when your body is near parallel to the floor and reverse the movement to return to the starting position. Repeat on the other side after you complete one set of the desired number of reps.
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