It is important to work the hamstring muscles since prolonged sitting can weaken this muscle in your legs. Additionally, hamstring exercise can improve symptoms of medical conditions, such as sciatica. The best hamstring exercises are simple and do not require expensive equipment.
Squats
Squats using your own body weight work the hamstrings and are appropriate for all fitness levels. You will not need any extra exercise equipment to perform squats. Stand up straight with your feet slightly more than hip-width apart. Shift your hips backward as you bend your knees. Your stance should look as if you are sitting in a chair. Your knees should never go beyond your toes. Keep your back straight and stop bending once your knees are parallel or almost parallel with the floor. Straighten your legs to return to the starting position. Do two to three sets of 12 reps.
Hamstring Stretch
The Spine Health website recommends a hamstring stretch as one of the best moves to avoid triggering pain from the sciatic nerve. Stretching the muscle lying on your back does not put much strain on your back. Lift your left leg in the air and place your hand behind your left knee. Straighten the knee until you feel a stretch. The heel of your foot should be facing the ceiling during this stretch. Hold for 10 seconds and then release. Lower the leg and repeat the stretch for the right leg.
Leg Curls
You can perform a leg curl on a stability ball. Lie flat on your back with your lower legs on top of a stability ball. Your hips should be off the ground and your arms at your sides. Keep your hips straight as you bend your knees to roll the ball toward your glutes. Straighten the knees to return to starting position. Aim for one to two sets of eight reps.
Hamstring Curls
You need a resistance band to complete this exercise to target the hamstring muscles. To begin, wrap the band around your left ankle and the other end to an anchor. You should be standing up with the legs hip-width apart. Bend your left knee to curl your foot toward your glutes. Lower the foot to the floor once the foot reaches the buttocks. Perform 12 reps for each side.
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