Your hamstrings do more than just provide balanced leg development --- they also contribute to power and protect your knees from injury. Every time your leg extends, your hamstrings activate to ensure proper tracking of your patella tendon. Your hamstrings are active at both your hip and knee joints, and work to straighten your torso and flex your knee joint. Your program must include exercises for both functions to be complete. Consult your physician before beginning any new exercise program.
Glute-Ham Raise
The glute-ham raise works your hamstrings at both joints, but is best done using a special bench. A glute-ham bench is about waist-high and allows you to lie face-down in it. Your ankles are hooked under the pads and your toes press against the foot plate. Adjust the thigh pad until it is just in front of your knees, low on your thighs. Lean forward to the limit of your range of motion, then straighten your torso until you are parallel to the ground. At this point, curl yourself upward until your torso is vertical. This is a very difficult exercise, and if you can add weight, you are doing well. If you do not have a glute-ham raise bench, you may substitute a seated calf machine or lat-pulldown station. These require you to kneel on the seat and hook your ankles under the leg pads.
Good Mornings
Good mornings are a staple exercise for powerlifters, and work to develop your hamstrings via hip extension, or straightening your torso. Hold a bar firmly on your upper back, not your neck. With your feet slightly wider than shoulder width, bend your knees slightly and keep them soft throughout the entire exercise. Arch your back and lean forward until your torso is just above parallel to the ground, then stand back up. Never round your back during this exercise. Good mornings are best performed with low repetitions, usually no more than eight. You do not wish excessive fatigue to cause sloppy technique.
Stiff-Legged Deadlift
This exercise is similar to the good morning, but can provide a greater range of motion. With your arms straight down, hold a barbell in front of you. Bend your knees slightly, then keep them fixed but soft throughout the entire exercise. Lean forward by bending at the waist, not the knees. Continue to lean forward to the limit of your flexibility. Do not allow your back to round or the bar to drift away from you. Do not bend your arms during this exercise. If you are going so low that your back rounds, you either need to work on your flexibility or limit your range of motion. Get the most out of every exercise you perform; do not injure yourself.
Leg Curls
Leg curls work your hamstrings via flexion of the knee joint. While many varieties of leg curls exist, all involve flexing your ankle up to your hip. Leg curls can be performed with one or two legs, seated or lying. Some seated leg curl machines feature a pad that holds your thighs in place, making it harder to cheat. Resistance bands can also be used, and these can be done with one or two legs, seated or lying. An advantage of using resistance bands is that the resistance is greater as your leverage decreases, which means you must work harder to complete the movement.
References
- "Journal of Strength and Conditioning Research"; Effect of Hamstring-Emphasized Resistance Training on Hamstring: Quadriceps Strength Ratios; W.R. Holcomb, et al.; February 2007
- "International Journal of Sports Physiology and Performance"; Hamstring Activation During Lower Body Resistance Training Exercises; W.P. Ebben; March 2009
- "Journal of Strength and Conditioning Research"; Electromyographic Activity of the Hamstrings During Performance of the Leg Curl, Stiff-Leg Deadlift, and Back Squat Movements; G.A. Wright, et al.; May 1999
- "Physical Therapy"; Neuromuscular Activation in Conventional Therapeutic Exercises and Heavy Resistance Exercises: Implications for Rehabilitation; L.L. Anderson, et al.; May 2006
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