Any time you perform hip extension or knee flexion, your hamstrings are being activated. By knowing this information, you can match up appropriate exercises to work this muscle group. Hip extension takes place when you move your thigh backward, and knee flexion takes place when you bend your knee and move your heel backward. Overall, the best exercise is the one you do with proper form. This really all depends on your access to equipment. Body weight exercise for example, are your best bet when you are at home with no fitness equipment.
Lunges
Lunges work the hamstrings, quadriceps and glutes. To begin, stand with your feet in a staggered position and either rest your arms at your sides or place them on your hips. Keeping your core tight and back straight, lower yourself down until both knees are bent 90 degrees. Steadily rise back up, repeat for a set of 10 to 12 reps and switch your leg position. To increase the resistance, hold dumbbells at your sides.
Ball Hamstring Curls
Ball hamstring curls require an inflated stability ball. These are performed from a face-up position on the floor. To begin, position the backs of your lower legs on the ball and rest your arms at your sides. Steadily press down and lift your hips in the air to form a straight line from your shoulders to your back. Keeping your lower back muscles contracted, roll the ball toward your body and move your heels close to your butt. You will feel your hamstrings contracting when you do this. Carefully extend the ball back out and repeat. To make this exercise more challenging, perform it one leg at a time.
Prone Leg Extensions
Prone leg extensions work your hamstrings from a face-down position on all fours. Before you begin, make sure your hands are in alignment with your shoulders and your knees are in line with your hips. Steadily raise your left leg from the floor and extend it straight behind your body. As you do this, lift it in the air and squeeze your hamstrings for a full second. Slowly lower your leg to the starting point, repeat for a set of reps and switch sides. To increase the resistance, wear ankle weights.
Glute Bridge
Even though this exercise is called a glute bridge, the hamstrings get targeted equally. To begin, lie on your back with your knees bent, feet flat on the floor and arms at your sides. Steadily lift your hips in the air as high as possible and squeeze your hamstrings forcefully. Slowly lower your butt down and repeat.
Good Mornings
Good mornings require a barbell or padded body bar. Begin by resting the bar across the top of your back as if you were going to do squats. Your feet should be about hip-width apart and your hands should be wider than shoulder-width on the bar. Keeping your back and legs straight, bend forward at the hips and push your butt backwards. Your goal is to get your torso parallel to the floor, but only go as far as you comfortably can. Once you feel a strong stretch in your hamstrings, rise back up and repeat.
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