Your hamstrings, the muscles in the back of your thighs, bend and extend your legs. Keep your hamstrings flexible and strong to avoid injury and perform your best. You can exercise the back of your legs with free weights, specialized machines or with an exercise band.
Standing
Step 1
Hold onto a chair or other sturdy fixture for balance and place a looped-style resistance band around your ankles.
Step 2
Lift one leg off the floor and bend it behind you against the resistance of the band so your heel moves toward your butt.
Step 3
Hold the contraction at the top for a moment, lower the leg and repeat. Perform the exercise on both legs.
Seated
Step 1
Loop one end of a resistance band around a fixed object such as a heavy table or weight machine if you are at the gym.
Step 2
Sit on a bench or chair and slide the other end of the band around your ankle. Sit far enough away so there is tension in the band.
Step 3
Bend your leg against the resistance of the band, so your foot comes under the chair or bench and you feel a contraction in your hamstring.
Step 4
Straighten your leg slowly and repeat the movement. Perform the exercise on both legs.
Things You'll Need
- Chair
- Heavy table
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