What Is A Hamstring Muscle Exercise?

You might not realize it, but you already use your hamstrings every day. These leg muscles play a key role in movements like walking and squatting down. Strong hamstrings are also crucial for proper posture. The hamstrings muscle group is comprised of three major muscles on the back of your leg. These muscles run from underneath your buttocks to your knees.

Weight Training

As with all of the body's major muscle groups, incorporate weight-training exercises that work the hamstrings into your workouts at least twice a week, performing a minimum of one set of eight to 12 repetitions. Strength-training exercises for the hamstrings include dead lifts, lunges, squats and hamstrings curls.

Hamstrings curls provide one of the most targeted weightlifting exercises for hamstrings. To perform a hamstring curl, lie face-down on an exercise bench. Keeping your legs straight, lock your heels under the padded leg attachment on the weight machine. Lift up with your heels, bending your knees until they reach a 90-degree angle. Lower your legs back to the starting position.

At Home

Strength-train your hamstrings at home with donkey leg lifts, as described by Fitness Training at Home.com. Start in a crawling position, with your hands shoulder-width apart. Keep your back straight. Lift one leg up and straighten it, keeping it aligned with your hips. Tightening your buttocks muscles and hamstrings, raise the leg as high as you can. Lower it back to the straight-legged starting position without contacting the ground. Repeat this eight to 12 times, then switch sides.

Cardio

Every aerobic (cardio) exercise involving your legs gives your hamstrings a workout, including rowing, swimming, jumping rope, walking, cycling and running. Perform these hamstrings exercises in sessions of at least 10 minutes in length as a part of your efforts to meet the U.S. Department of Health and Human Services' suggested 2.5 hours of moderate-intensity aerobic activity per week.

Stretches

Stretch your hamstrings regularly to help prevent injuries and improve mobility. The best time to stretch is after you've completed a cardio or strength-training workout, as explained by MayoClinic.com. Start one the simplest hamstrings stretches by sitting with your legs straight out in front of you. Keeping your back flat, bend over from the waist. Attempt to touch your toes. Hold this stretch for 20 to 30 seconds without bouncing.

Warning

If you feel any sharp pain in your hamstrings while exercising, stop immediately. Hamstring injuries occur frequently, particularly in sports such as football, tennis and sprinting, as explained by Fitday. Reduce your risk of hamstring injuries by stretching and strengthening your hamstrings regularly. A rehabilitation program for injured hamstrings includes rest followed by stretching, strengthening and low-impact aerobic exercise until you can resume normal activities free of pain, as described by SportsInjuryClinic.net.