The hamstrings, which are located in the back top of the thighs, consists of three muscles: the semitendinosus, semimembranosus and biceps femoris. They run from the bottom of the pelvis to just underneath the knee. The hamstrings tend to be tight and are a common site for injuries since they are used whenever you walk, run, jump, start and stop. Exercises for the hamstrings can help to keep this area strong, flexible and injury free. However, consult your health care provider before you begin a new exercise program, especially if you have injured your hamstrings.
Hamstring Curl
The hamstring curl exercise can be done many different ways to target this area of the body. An easy version is to lie on your stomach and tighten your abdominal and buttocks muscles. Squeeze the back of your right thigh and bring your right heel towards the buttocks, then lower down slowly. Do eight to 12 repetitions slowly and with control and then repeat with the other leg.
To add resistance wear ankle weights or use resistance tubing, suggests the American Council on Exercise. There are also hamstring curl machines with pads that rest on the ankles so that weights can be added to this movement.
Bridge Exercise
The bridge exercise also targets the hamstrings as well as the buttocks. The simplest version is to lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal and buttocks muscles and lift your hips off the floor, to about knee height and then lower slowly down. Aim for eight to 12 repetitions.
To make this exercise more challenging, try crossing one ankle on top of the opposite knee and doing single leg bridges. The Theragear website also recommends placing your feet on an exercise ball, which makes the hamstrings and core muscles work harder to stabilize the body.
Back Leg Lifts
The back leg lift exercise can be done without resistance or with tubing, ankle weights or cables found at gyms. Stand up straight holding a chair or counter for support. Tighten your abdominal and buttocks muscles and lift your right leg straight out to the back. Lift as high as possible without hurting your lower back, arching your back or tipping forward and then lower slowly down. Do eight to 12 repetitions slowly and with control and then repeat with the other leg.
Seated Hamstring Stretch
While keeping your hamstrings strong is important to prevent injuries, it is also necessary to keep these muscles flexible through regular stretching. To stretch the back of your leg, sit up straight on the floor and extend your right leg straight out to the front. Bend your left knee and place the sole of your left foot against the inside of your right knee. Let your left knee lower towards the floor.
Maintaining a straight spine, reach forward from the hips and lower your chest towards your right knee. Think about lengthening your body versus rounding and dropping down. Your hands can remain on the floor for support or if able, reach for your toes. The more you flex your foot the deeper the stretch will be. Hold for a slow 30 second count and then switch legs.
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