The hamstrings are the muscles in the back of the leg. In most people, they are significantly weaker than the quadriceps, which are the muscles in the front of the thigh. Well-toned hamstrings not only look attractive; they can prevent serious injuries. The hamstrings are responsible for bending the leg. Hamstring exercises should be performed three times weekly. Do three sets of 8 to 12 repetitions.
Hamstrings Machines
The leg curl machine is the most common type of machine for hamstring training. It comes in prone, seated and standing variations. Some models are more efficient than others are, because they offer a means of adjusting the machine for leg and torso length. When using these machines, the knee should be in alignment with the axis of resistance.
Cable Hamstring Exercises
The cable machine is a pulley system, which comes with special cuffs that can be attached to your ankles. It can be used in an upright position, by bringing the working leg slightly behind the standing leg and bending the knee so that the heel moves toward the butt.
Stability Ball Hamstring Exercise
Many athletes use the stability ball as a form of athletic hamstring conditioning (see link in Resources). The ball adds an element of core activation and balance training to the hamstring workout. Lie on your back with your knees bent and your feet on top of the ball, hip-width apart. Lift each vertebra until you reach a bridge position. Remain in the bridge as you bend and straighten your legs. The ball can also be used in conjunction with the cable machine. Lie prone on the ball, and attach the cable cuff to your ankle. Rest your hands on the floor. Lift your foot off the floor on the first count, bend the knee on the second count, straighten it on the third count and lower it to the floor on the fourth count.
Elastic Resistance Hamstring Exercise
Elastic resistance bands come in special loop varieties that can be placed around the ankles for performing hamstring exercises. Some have special cuffs, which keep you from feeling the pressure of the band around your ankles. Others are shaped like a figure eight, which allows you to place each ankle in each loop. You can perform elastic resistance hamstring exercises from a standing position, on all fours or on a stability ball. The standing and stability ball exercises use the same form that is used when performing these exercises on the cable machine. For the all-fours exercise, kneel on your hands and knees. Place the band around your ankles. Straighten the working leg. Lift it on the first count, bend it on the second, straighten it on the third and bring it to the floor on count four.
Working Hamstrings on Cardio Equipment
You can design a cardio machine workout that emphasizes the hamstrings. For example, the recumbent bike provides more hamstring activation than an upright bike. Using an elliptical machine or a treadmill at an incline will increase leg flexion, and thus provide greater hamstring activation. Walking backward on a treadmill also increases hamstring use.
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