The hamstring muscle group helps you to extend your leg and bend your knee, the American Academy of Orthopaedic Surgeons explains. The hamstring muscles run down the back of your thigh and include the semitendinosus, semimembranosus, and the biceps femoris. AAOS notes that hamstrings are susceptible to injuries due to muscle tightness, imbalances and poor conditioning. Hamstring exercises can improve sports performance as well as prevent pain and injuries. Consult your doctor before beginning any exercise program.
Leg Curls
Leg curls can help strengthen the hamstring, the Sports Injury Clinic website advises. Stand facing a wall to begin, then slowly bend one leg, moving that heel up toward your buttocks and keeping both of your knees together. Slowly bring the leg back down and repeat. Perform this exercise for three sets of 10 repetitions on each leg. Take a brief break between sets.
Lunges
Lunges will cause contractions of your hamstrings. To perform a lunge, stand upright with your feet shoulder-width apart. Step forward with your right foot, taking a long stride. Both of your feet should be facing forward. Keeping your back straight, slowly bend your left knee. As you lower you knee to the floor, your left heel should raise off the ground. Try to avoid touching your knee to the floor as you return to starting position. Perform two sets of 10 repetitions daily.
Prone (Lying) Hamstring Curls
Start a lying hamstring curl by lying flat on your stomach on a mat. Attach a resistance band to one ankle. Anchor the other end of the resistance band to a secure point or have a friend hold onto it. Exhale and bend the knee of the leg to which the band is attached. Bring your ankle toward your buttocks without moving your thigh. Your hip should raise slightly off the mat. Continue bending your knee until your heel is near or has touched your buttocks. Inhale and slowly return your leg back to the starting position. Repeat for two sets of 10 repetitions for each leg.
Restrictions
You should never stretch or exercise your hamstring to a point where you feel pain. The hamstring muscles are very susceptible to tears and strains, AAOS warns. Hamstring exercises are designed to help prevent injuries. When exercising your hamstrings, keep in mind that hamstring exercises can become dangerous if performed improperly or for excessive repetitions. Understand your limits before performing hamstring exercises. Consult a fitness professional if you are unsure on the number of sets and repetitions you should be performing.
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