Your hamstrings extend your thigh by flexing your knee and extending your hip. Deadlifts, leg curls, good mornings and glute-hamstring raises all can help build strong hamstrings, according to Bodybuilding.com. Your hamstrings also function as dynamic stabilizers during lunges.
Lunges and Muscles
The lunge is a strength training exercise you can do at the gym or at your home. Lunges target several muscles including quadriceps, gluteus maximus, adductor magnus and soleus. Hamstrings function as a dynamic stabilizer during the exercise. A dynamic stabilizer does not have a difference in length during the exercise because it simultaneously shortens at the target joint and lengthens at the adjacent joint.
How to Do Lunges Correctly
Stand straight with hands on your waist. Use dumbbells or barbell to make the exercise harder. Lunge forward with your right leg and lower your body by flexing your right knee and hip. At the same time, lower your left knee toward the floor. Your right knee should be at 90 degrees and directly above your toes. If you lunge too far or not far enough with your right leg, you cannot form a 90-degree angle with your knee. Use a mirror to see that you are doing the lunge correctly. Return back up by pushing with your left and right leg until you are standing straight again. Repeat with your left leg.
Other Hamstring Exercises: Deadlifts
This move is an example of a hip extension, which is one of the functions of your hamstrings. Do the move by grasping a barbell with your hands shoulder-width apart. Keep your legs straight but do not lock your knees. Start by standing straight holding the barbell with straight arms against your body. Lower the barbell by bending from your hips and waist while keeping your back straight. Lower the barbell beyond your knees, then return back up and repeat. You can feel the move in your hamstrings, buttocks and back.
Leg Curls
Leg curls are an example of a knee flexion movement, which is one of the functions of your hamstrings. Do the exercise seated or lying down on a leg curl machine. On a seated machine, position yourself so that your back is against the padded support and your thighs are locked by a padded leg pad. Place your calves on a padded lever and push the lever down with your hamstrings. Slowly return back up and repeat.
References
- "Anatomy and Physiology"; Gary Thibodeau et al.; 2007
- ExRx.net: Thigh Exercise Menu
