Whether you've recently recovered from a hamstring injury or you're starting a new exercise routine, keeping your hamstrings strong and flexible will help prevent future injury. The hamstrings are the three muscles that make up the back of the upper thigh. You can practice weight-bearing and stretching exercises that target the hamstrings to improve your range of motion, muscle strength and agility without setting foot in the gym. Talk to your doctor before starting a new diet and exercise plan, particularly if you have health concerns or injuries.
Step 1
Use a rolled-up towel to strengthen the hamstrings. Stand up straight with your feet next to each other and your back straight. Place a rolled-up towel behind your right knee, then bend your knee and lift your foot to hold the towel in place. Lift your arms in front of you at the height of your shoulders and clasp your hands together. If you feel unstable, hold the back of a chair instead. Lean forward while keeping your back straight, then lift your right leg behind you, keeping your knee bent. Lower the leg slightly, then lift it back up, pulsing back and forth between the two positions. Repeat 20 times, then lower the leg and repeat the exercise on the opposite leg.
Step 2
Incorporate an exercise ball into your routine. Place an exercise ball on the ground, then lie on your stomach on top of it. Put your hands on the ground in front of the ball with elbows unlocked. Bend your knees and rotate your feet so your soles are pressed together. Lift your legs until your thighs are parallel with the floor. Bring your legs back down about 6 inches, then repeat the exercise 15 times.
Step 3
Stretch your hamstrings after you have done about 10 minutes of cardio exercise, like running or biking. Lie on the ground in front of a door frame. Keeping your knee slightly bent, lift your right leg in the air and place the heel of your right foot against the wall. Straighten your right leg as much as possible to feel the stretch. Hold the position for approximately 30 seconds, then switch to the left leg.
Step 4
You can strengthen your hamstrings with a kettlebell. Stand up straight and hold a kettlebell with both hands over your right shoulder. Place your left hand over your right hand with your elbows pointing in front of you. Take a step forward with your left foot and unlock your knees. Lift your right heel, then bend your knees until your left thigh makes a straight, parallel line with the ground. Turn your shoulders to the left while you bring the kettlebell down, just outside your left hip. Straighten your knees and raise the kettlebell over your shoulder again. Repeat the exercise, then switch sides.
Step 5
Stretch and strengthen your hamstrings with a scarf. Lie on your back and raise your left leg. Place the middle of a scarf under the arch of your left foot, then hold the ends of the scarf with both hands. Lift your left leg as high as possible while carefully supporting your leg as you pull on the scarf. Hold for eight full breaths, then switch to the opposite side.
Tips and Warnings
- Wear comfortable clothes and supportive footwear when exercising to prevent injury.
- If you feel any sharp, sudden pain while exercising, stop immediately. Consult a doctor if pain persists.
Things You'll Need
- Towel
- Exercise ball
- Kettlebell
- Scarf
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