They may not be the flashiest set of muscles in the body, but the hamstrings provide a tremendous amount of support for your upper body and power for activities such as running, swimming and playing any number of different sports. Creating a varied weight-training workout routine for your hamstrings is just a matter of knowing the right exercises.
Good Morning
A weight-training exercise that's sure to wake up your hamstrings, the good morning is done by using a weighted barbell. Select a weight you're comfortable with and with the assistance of a friend or partner, place the barbell over your head and rest it on your shoulders. Stand with your feet shoulder-width apart. Keep your back straight and bend at the waist. At the same time, push your butt out until you feel a stretch in your hamstrings. Keep bending at the waist, keeping your back straight, until your upper body is parallel to the floor. Pull your butt back in and stand straight up for one repetition. Do 10 to 12 repetitions per set, resting between sets.
Dumbbell Lunges
The lunge is one of the most effective ways to work out your hamstring muscles, and adding a set of dumbbells accents the benefits. Hold a dumbbell in each hand with your arms to your sides and stand with your feet close together. Take a large step forward with your right foot. Bend at the knee, lowering your left knee towards the floor. Hold this position for one second, then stand up and bring your left foot together with your right foot. Repeat the process, this time switching legs. Do 10 to 12 lunges with each leg while holding the dumbbells.
Cable Leg Curls
A cable machine can be a valuable piece of equipment if you're trying to build your hamstrings. To do cable leg curls, use a leg attachment on the end of one of the cables and set it to the lowest setting. Attach the cable to your ankle and stand facing the cable machine. You can even hold onto the machine for support. Start with your other leg on the floor and the leg you'll be working out slightly off the floor. Pull your leg back and bend at the knee, trying to touch your heel to your butt. Slowly return your leg to the starting position. Repeat 10 to 12 times per set.
Lying Leg Curls
For this exercise, you'll need a lying leg curl machine. Set the appropriate weight level. Lie on your stomach on the machine and place the back of your lower legs under the pads. Hold onto the handlebars and curl your legs by bending at the knee and bringing your heels towards your butt. Curl your legs as far as you can, then slowly return to the starting position. Do two to three sets of 10 to 12 repetitions each.
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