Your hamstring muscles are posterior thigh muscles located in the back of your upper leg. They allow your knee to bend, pull your leg back to allow for propulsion and help your body stop a forward motion. Hamstring exercises are also important to prevent injuries and maintain proper alignment of your entire body. Inner thigh muscles help you maintain balance and assist in lower body movements.
Squats
Squats strengthen and tone your quadriceps, glutes and hamstrings. To perform a squat, stand with your feet about shoulder width apart. Bend through your knees until your hip joint comes down to about the same height as your knees. Push back up through your heels to a standing position. To prevent your knees from going past your toes, imagine sitting back in an invisible chair. Repeat the squat exercise for 12 to 20 repetitions.
Hamstring Bridge
A hamstring bridge is an isometric yoga exercise that tones the hamstring muscles. To hold the bridge, lie on your back on a mat or carpet with your arms on the floor by your side. Bend your knees and set your feet flat on the floor. Your heels should be close to your torso. Push your hips up toward the ceiling. Hold the position for 30 to 60 seconds before releasing and slowing bringing your spine down to the floor. To increase the intensity of the exercise, cross one ankle over the opposite leg's knee and raise hips up.
Hamstring Ball Pull-ins
The hamstring ball pull-in exercise targets your hamstrings and core muscles. Lie on your back on a mat. Extend both legs straight out and position a large Swiss ball underneath your legs midway between your ankles and calf muscles. Lift your torso off the floor. Your body should be in alignment. Bend your knees and roll the ball towards your hips. Do not allow your hips to drop. Roll the ball back out to the starting position. Complete 12 to 15 repetitions.
Single-leg Circles
Another thigh exercise that may be done on a mat is a single-leg circle. Begin by lying down on your back on a mat with legs extended straight out and arms on the floor by your side. Raise one leg straight up in the air as high as you comfortably are able to. Extend your toes towards the ceiling. While keeping your hips still, trace a circle in the air with your extended leg. Make six to eight circles before switching directions. Repeat with opposite leg.
Adductor and Abductor Machines
Most fitness centers with strength training machines have adductor and abductor machines. The machines are often referred to as the inner and outer thigh machines. To use the inner thigh machine, sit on the seat pad in an upright position. A lever should bring the knee pads together to allow you to place your feet on the separate foot bars. Once you are in position, spread your knees apart as far as you comfortably can. The machine should snap into place. Now, when you push your legs together, your inner thigh muscles will work to overcome the machine's resistance. Set resistance to a weight that is challenging but also allows you to perform 12 to 15 repetitions.
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