Strong, flexible hamstring muscles increase the range of motion on the hip joint, flex the knees, rotate the legs inward and outward, and help maintain body alignment by supporting the pelvis. If you have ever had a hamstring injury, you've realized how important these muscles are for daily activities such as walking and running. To strengthen your hamstrings follow a five-minute warm-up with at least three different hamstring exercises twice a week.
Wide Leg Squats
Squats are one of the best exercises you can do for your lower body. Regular squats primarily target the quadricep muscles. However, if you position your legs slightly wider than shoulder-width apart, the squat will strengthen your hamstrings more. To perform a wide leg squat, stand with your feet a little wider than shoulder-width apart. You may do the exercise without weight or you may hold dumbbells or position a barbell behind your head, resting on your shoulders. Keeping your upper body erect, bend through your knees until your thighs are parallel to the floor. Do not allow your legs to go forward. Your knees should not extend past your toes. Slowly push back up to the starting position. Complete 10 to 15 repetitions.
Stability Ball Curl-In
Stability ball curl-ins also target the hamstring muscles. You will need a large stability ball and preferably a mat. To begin, lie down on your back on a mat. Extend your legs out straight and place them on top of the stability ball. Your lower calves should be on the stability ball with your legs straight, hips on the floor. Place your arms to your sides on the floor for balance. Raise your hips off the floor and, keeping your feet together, roll the ball toward your torso. As the ball rolls in, raise your hips higher. Roll the ball back to the starting position, hips still off the floor. Complete 10 to 15 ball rolls.
Straight Leg Deadlift
The straight leg deadlift is a good exercise to end a hamstring workout with because the deadlifts strengthen and stretch out the muscles. You will need a set of dumbbells or a barbell to perform the straight leg deadlifts. Hold both dumbbells in your hands in front of you. Hang your arms straight down by your side. Position your feet about shoulder-width apart. Hinge forward at your hips while keeping your legs and arms straight. The dumbbells should extend down to the floor or just above your feet, depending on your level of flexibility. When extended down, you will feel the pull in your hamstrings. Pause when your arms are near the floor to add a hamstring stretch. Then raise your torso back to an upright position. Do not curve your back or round your shoulders during the exercise. Use a light weight until your lower back has adapted to the weight. Complete 10 to 15 repetitions.
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