Hamstrings are so called because the muscles in the rear of the human leg closely resemble those of a pig. Made up from three muscles, the semimembranosus, semitendonosus and biceps femoris, the hamstrings are responsible for knee flexion and hip extension and are on the back of your thighs. Vital in all locomotive activities as well as jumping, you can exercise the hamstrings in a number of ways.
Good Mornings
This unusually named exercise is an effective way to train the hamstrings, butt and lower back muscles. Place and hold a barbell across the backs of your shoulders and stand with your feet close together. bend your knees slightly but keep them rigid throughout the exercise. Push your butt back and lean forwards at the hips taking care not to let your lower back round. Lean as far forward as your flexibility allows. Push your hips forward and lift your body back up to the starting position and repeat.
Leg Curls
Leg curls focus on the knee flexion function of your hamstrings. Leg curl machines vary greatly in design and there are prone lying, seated and standing models, all of which are equally effective for developing your hamstrings. Regardless of the model, ensure your knee is correctly aligned with the lever-arm pivot point and that you endeavor to pull your feet as close to your butt as possible to maximally work your hamstrings. Avoid using momentum to kick the weight up as this reduces the effectiveness of the exercise.
Heel Slides
Heel slides are similar to leg curls but require little exercise equipment. Place a smooth weight disc on the floor. Sit on the floor with your legs extended in front of you. Place your left heel in the hole in the center of the disc. Keeping your right leg straight, draw the disc towards you using your left hamstrings until it touches your butt. Push the plate back to the starting position and repeat. Continue for the desired number of repetitions before changing legs. The heavier the weight plate and the rougher the floor, the harder this exercise will be to perform.
Single Leg Hip Bridges
This body weight exercise focuses on the hip extension function of your hamstrings and also strongly works your butt. Lie on your back with your legs bent and feet flat on the floor. Rest your left ankle on your right knee and place your hands on the floor by your sides--this is your starting position. Push down through your right heel and lift your hips up towards the ceiling. Hold this uppermost position for one to two seconds before lowering your butt back to the floor and repeating. Continue for the desired number of repetitions before changing sides.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren; 2010
- "Fundamental Weight Training"; David Sandler; 2010
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