Your hamstrings, which are the muscles in the back of your upper legs, work with other hip and leg muscles to flex and extend the knee joint and to extend and flex the hip joint. They also assist your hip and legs in rotation, abduction and adduction of the leg. Therefore, your workouts should incorporate your hamstrings with the rest of your body rather than isolating them, suggests the National Academy of Sports Medicine.
Squats
All squat variations work all muscles in your lower body as well as stabilization strength in your torso and pelvis to maintain body alignment and posture. To do a basic squat, stand with your legs about shoulder-width apart and with your knees and feet pointing forward. Extend your arms in front of you with your palms facing up for balance. Squat down as low as you can while keeping your torso upright. Exhale and stand straight up without moving your spine. Perform three sets of 10 to 12 reps. You can also perform this exercise with a dumbbell in each hand over your shoulders, a barbell held in front of your chest or by standing on top of a balance disc on each foot.
Lunges
In a lunge, your hamstrings work with your lower body to decelerate the rate at which you move down. Stand with your legs together, and step forward with your right foot. Lunge straight down until your left knee almost touches the ground. Exhale and push yourself up to the standing position without moving your spine. Perform three sets of eight to 10 lunges per leg. You may also hold a dumbbell in each hand or in one hand for variations.
Step-Ups
A step-up is moving your body to a high elevation like you are climbing a flight of stairs. Your hamstrings work as stabilizers to keep your hips and knees in alignment with your body and to control the rate at which you lower your body back down from the step. Use a stack of aerobic steps or a sturdy box or platform that is as high as your knees. Stand in front of the step and step up on top of it with your right foot. As you push yourself up, bring your left knee up toward your ribs. Hold this position for one second while keeping your posture upright. Do not hunch your shoulders as you move. Lower your body back to the starting position. Perform three sets of eight to 10 step-ups per leg.
Ball Leg Curls
This exercise works on hamstring strength and hip stability. Lie on the ground on your back, and put your calves and heels on top of a firm stability ball. Lift your buttocks off the ground as high as you can and tighten them. Bend your legs to bring the ball closer to your body without dropping your buttocks to the ground. Gradually extend your legs to the starting position, moving the ball away from you. Perform three sets of 10 to 12 reps. You can also do this exercise with one leg.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
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