The hamstring muscle group, located on the back of the upper thigh, is made up of three muscles: the biceps femoris, the semimembranosus and the semitendinosus. These muscles combine to perform two primary movements: knee flexion, meaning bending of the knee, and hip extension, the straightening of the leg at the hip. Strengthening these particular movements is important, but what often can get overlooked is hamstring flexibility. Flexibility decreases when you are more sedentary. To appropriately work the hamstrings, knee flexion, hip extension and flexibility should be incorporated into the workout.
Step 1
Warm up your muscles before starting your workout. A simple leg warm-up might consist of 15 to 20 body-weight squats, followed by butt kickers to target your hamstrings specifically. Butt kickers are very similar to running in place, the only difference being that you are flexing your knee, trying to get your heel to touch your butt. Thirty seconds to one minute should suffice for this exercise.
Step 2
Lie on your back with your heels resting on your exercise ball. Lift your hips and make a straight line with your body so that your ankles, knees, hips and spine are in a line and hold this position throughout the exercise. Contract your glutes so that your butt, not your lower back, is supporting your weight. Bend your knees and slowly roll the ball toward your body, stopping when your knees are bent to 90 degrees, then slowly roll the ball back out until your body is straight again. Perform the desired number of repetitions before moving to the next exercise.
Step 3
Lie on your back and place your right foot on a bench or stool roughly 12 inches off the ground -- the higher it is the harder the exercise will be. Your left leg should be straight up in the air. Focus on flexing your right glute to drive your hips into the air, making sure not to let the left hip rotate up or down. Complete the same number of repetitions on both sides to complete the set.
Step 4
Stretch the hamstrings to prevent injury, improve flexibility and reduce possible soreness. Sit up straight and extend your right leg in front of you. Bend your left leg into a figure-4 position. Keep your leg and back straight as you slowly lean forward, reaching for your right foot. Hold for 30 seconds before switching legs and stretching the left hamstring.
Tips and Warnings
- Do not stretch past the point of comfort. Stretching should feel good; if it hurts, you are probably stretching too far. Do not bounce when you stretch or you increase the risk of tearing the muscle.
- Consult a physician prior to beginning any exercise program.
Things You'll Need
- Exercise ball
- Bench
