The hamstring muscle is found at the back of your upper thigh. It works in opposition with your quadriceps muscle as you walk and run. They also facilitate other movements in your legs. Your hamstring muscles are responsible for moving your leg backwards and lifting your heel to your bottom. Exercising your hamstrings can improve your running and jumping abilities in sport.
Squats
Squats will work your hamstring muscles along with your gluteus maximus and quadriceps. To perform a squat, stand with your feet hip width apart and your feet facing forwards. From here you can bend your knees and lower your bottom toward the floor as if you were going to sit in a chair and then return to standing. Ensure that your knees do not go any further forward than your toes or come together as you lower your body. You may find it helpful to focus on sticking your bottom out with the downward movement. Place your hands on your hips or rest them on the front of your thighs as you complete your squats.
Lunges
Lunges require the use of your hamstrings, quadriceps and gluteus maximus. Start with your feet hip distance apart and facing forwards. From this starting position, take a large step forward with your right leg and bend both knees allowing your body to lower to the floor. Return to your starting position by straightening your knees and stepping your right leg back to meet the left. Ensure that your knees bend at right angles without touching the floor as you complete the movement. Keep your back straight and your feet facing forward throughout the exercise and place your hands on your hips or rest them on your front thigh as you lunge. Remember to alternate your legs to achieve a balanced workout.
Free Weights
If you include free weights in your workout program, be aware that the dead lift and the clean utilize many of the leg muscles including the hamstrings. You often complete these two movements in preparation for other exercises. Specific exercises such as barbell squats, where you hold the bar across your shoulders and complete a set of squats or dumbbell lunges, where you hold a dumbbell in each hand and complete a set of lunges will both work the hamstring muscles. Heavier weights will help you to advance these exercises when your body is ready.
Resistance Machines
You can also exercise your hamstring muscles in the gym using resistance equipment. The lying leg curl uses your calf and hamstring muscles as you bend your knee, bringing your heel toward your bottom in a curling action. You could also try the multi-hip extension which strengthens and tones your gluteus maximus and hamstrings as you complete a kick-back type of movement in a standing position.
References
- Gym Instructing Handbook; 2004; YMCA Publications
- ACE Fitness: Exercise Library
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