The hamstrings contain three components -- the semitendinosus, semimembranosus and biceps femoris. For men, it is important to have strong hamstrings to achieve a balanced musculature in the lower body. This especially holds true with such sports as football, ice hockey, mixed martial arts and bodybuilding. To get the best results from your workouts, you will need the assistance of fitness tools.
Barbell Lunge
The barbell forward lunge works the hamstrings, quadriceps and glutes all at the same time. To begin, hold the barbell across your upper back with your hands spaced wider than shoulder-width apart. Keeping your abs tight and back straight, step forward with you left foot and lower yourself by bending your knees. Stop when your left thigh parallels the floor and right knee is just above the floor. Carefully stand back up, bring your foot back to the starting position and repeat with your other leg. Continue to alternate legs in a controlled motion.
Good Morning
A good morning requires a barbell, and it works the hamstrings and lower back. To begin, hold the barbell across your upper back in similar fashion to lunges, and stand with your feet about shoulder-width apart. Keeping your back straight and abs tight, bend forward at the waist and lower your torso toward the ground. As you do this, push your butt back. Stop when you feel a good stretch on the back of your hamstrings and rise back up. When doing this exercise, maintain a slight bend in your knees.
Romanian Deadlift
A Romanian deadlift is similar to a good morning, except you hold the bar in a different position. To start, stand with your feet about shoulder-width apart and hold the barbell in front of your thighs with a shoulder-width grip. Keeping your back and legs straight, bend forward at the hips and push your butt backward. Once you have gone as far as possible, rise back up in a steady motion and repeat. For a variation, use a set of dumbbells. With either version, maintain a slight bend in your knees when you lower the weight.
Barbell Hyperextension
A barbell hyperextension is performed in a face-down position on a hyperextension machine. To begin, hold a barbell across the top of your back, place the back of your lower legs against the rear padded support and rest your hips on the front padded support. Keeping your back and legs straight, lower your torso by bending at the hips. Raise your body back up in a steady motion and repeat. If you have trouble getting into position with the bar, have a spotter hand it to you after you get on the machine.
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