The hamstring muscles are the counter muscle to your quadriceps and are located at the back of your thigh. Their primary responsibility is to bend your knee and extend your leg straight. Hamstrings are a group of three muscles, called the semitendinosus, semimembranosus and the biceps femoris, according to the American Academy of Orthopaedic Surgeons. They run from your pelvis to your lower leg. Maintaining strong and flexible hamstrings can help prevent injuries, including strains, pulls and tears.
Stability Ball Bridge
Step 1
Lie on your back with your feet flat on a stability ball, approximately hip-width apart. Relax your arms alongside your torso.
Step 2
Push through your feet and raise your pelvis toward the ceiling. Keep your abdominals and glutes engaged to help you balance while your feet are on the stability ball.
Step 3
Lower your pelvis back down, keeping it 2 to 3 inches off the floor. Push through your feet and lift your pelvis again for a second repetition.
Step 4
Continue the process for 10 to 12 repetitions. Complete three sets. The stability ball bridge will strengthen your hamstrings, glutes and abdominals.
Dumbbell Lunges
Step 1
Stand with your feet together, facing forward. Hold a 5- to 10-pound dumbbell, depending on your ability, in each hand.
Step 2
Step your right leg forward about 2 to 3 feet, depending on the length of your legs, and land with your right foot flat on the floor, knee bent and thigh parallel to the floor. Keep your arms by your sides.
Step 3
Bend your back leg until your knee is hovering just above the ground.
Step 4
Push through your front foot to lift your body back up and return to the starting position. Repeat on the left side. Complete three sets of 12 repetitions on both sides.
Hamstring Curls
Step 1
Lie on your stomach on an exercise mat with your legs extended straight behind you. Place your forearms on the floor in front of you, shoulders directly over your elbows.
Step 2
Bend your right knee and lift your lower leg so it is perpendicular to the floor, while keeping your right thigh on the floor.
Step 3
Bring your right foot toward your butt in a controlled movement. You should feel your hamstring engage.
Step 4
Slowly lift your lower leg back up so it is perpendicular to the floor again. Repeat 11 more times and then repeat on the left side. Complete three sets.
Things You'll Need
- Stability ball
- Exercise mat
- Dumbbells
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