The hamstrings, which are on the back of your upper legs, cross your knees and hips and, therefore, facilitate movements at both joints. They are the primary knee flexors and assist the gluteus maximus muscle with hip extension. It is difficult to perform knee flexion exercises with dumbbells because you would have to attach the weights below your knees for much benefit. However, there are a variety of hip extension exercises you can perform by simply holding dumbbells in your hands.
Forward Lunge
The forward lunge is a classic exercise for your legs. While holding dumbbells at your sides, stand with your feet about hip-width apart and your toes pointed straight ahead. Keeping your upper body erect, step forward 2 to 3 feet with your right foot, and then bend your legs to lower your body until your left knee nearly contacts the ground. Then powerfully extend your hips and knees to stand back up and step back to the starting position. This is the part of the exercise that emphasizes your hamstrings, since they have to contract to help extend your hips. Repeat the exercise by stepping forward with your left foot and continue alternating legs for 12 to 30 repetitions, depending on how much weight you use.
One-and-a-half Squat
Like the forward lunge, this exercise strengthens your hamstrings through hip extension. Stand upright on a step with your feet shoulder-width apart. Hold dumbbells just outside your hips with your palms facing inward. Keeping your spine straight, lean forward until your torso forms a 45-degree angle to the ground and simultaneously bend your knees until your thighs are horizontal. Stand back up halfway, hold for two seconds and then lower back down into a full squat, bending your knees as far as possible. Then stand back up completely and repeat. Perform 15 repetitions.
Straight-leg Deadlifts
Straight-leg deadlifts are effective for stretching and strengthening the hamstrings. Stand upright with your feet about 6 inches apart, toes directed forward and knees flexed slightly. Hold dumbbells in front of your thighs with your palms facing your body. Without bending your knees, lean forward at your waist to lower the dumbbells until you feel a light stretch through your hamstrings. Work to lower the weights as far as your ankles over time to increase your flexibility. For the next part of the exercise, contract your hamstrings to extend your hips and reverse back to the starting position. The extra resistance provided by the dumbbells when you extend your hips to stand back up strengthens your hamstrings. Perform six to 15 repetitions, depending on how much weight you use.
References
- "Basic Biomechanics (Fifth Edition)"; Susan J. Hall; 2007
- American Council on Exercise: Forward Lunge
- Fitness: One-and-a-half Squat
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
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