The hamstring muscles at the back of your legs work with your quadriceps muscles to move your legs and bend and straighten your knees. They are usually weaker and less toned than the quadriceps muscles at the front of your thighs, which causes an imbalance and can lead to strains or injury. Strengthening your hamstring muscles help to ward off injury, while making your thighs more appealing. Remember to warm up by walking or cycling for about five to 10 minutes first.
Hamstring Curls
One of the most common exercises for toning the back of your legs is the hamstring curl. You can do this exercise while standing or lying down on your stomach if you don't have access to a hamstring curl weight machine. Strap on light ankle weights and bend your right knee to bring your foot towards your buttocks, but do not bend your knee past 90 degrees. Hold for three to five seconds and then lower your leg. Do 10 to 12 repetitions and then switch legs. For the standing variation, hold on to a chair or a wall for support. Also, do not lock the knee of your supporting leg, advises the American Academy of Orthopaedic Surgeons.
Single-Leg Dips
Stand in the middle of a doorway, and take one step forward. Hold on to the door frame with your hands -- your hands will be slightly behind you. Raise your right leg slightly off the floor. Place your weight into your left foot and begin to lower yourself downwards a few inches. Don't let your knee go past your toes. Hold for three to five seconds and then return to a standing position. Repeat 10 to 12 times and then switch legs.
Single-leg Squat
Begin by standing with your feet hip-width apart and both arms at your side. Take a small step forward with your right leg. Pull in your tummy muscles and then slowly lower yourself downwards until your right knee is almost at a right angle. Do not let your knee go past your toe. You should feel tension in the back of your right leg. Keep your back as straight as possible. Return to a standing position, and switch legs. Do 10 to 12 repetitions for each leg.
Cool Down
Follow these toning exercises with stretching. Neglecting to stretch after a workout is a common mistake, notes the American Academy of Orthopaedic Surgeons. Stretching keeps your muscles flexible and may help to prevent injury. You can stretch your hamstring muscles in several ways, but one of the most common methods begins with sitting on the ground with both legs outstretched. Slowly bend from your hips --- not your waist --- and move your hands towards your ankles or toes. When you feel the stretch, stop and hold it for 30 seconds. Keep breathing and do not bounce during the stretch. Stop if you feel any pain. Repeat the stretch three to five times.
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