Your hamstring, the large muscle in the back of the thigh, may be weaker than the quadriceps muscles on the front of your thighs unless you play a sport that requires a lot of running. Weak hamstrings are prone to pulls and strains. They also increase the risk of back, hip and knee injuries as the body adjusts to compensate for the strength imbalance.
Stiff-legged Deadlift
Stiff-legged deadlifts strengthen your lower back along with your hamstrings. However, lifting too much weight or performing the movement incorrectly can cause injury, so skip this exercise if you have a history of back problems. Stand with your feet shoulder-width apart and use an overhand grip to hold a barbell so it rests lightly on your thighs. Straighten your legs and keep your back in a straight line as you bend over and lower the barbell until it is almost touching your shoes. Use your hips as a pivot point and stand up to bring the barbell back to the starting position.
Leg Press
If you have access to a gym, make the leg press machine a core exercise in your hamstring workout. The machine's weight can easily be increased as you get stronger. Depending on the type of machine, you will find a stack of rectangular plates and a pin you use to select the correct weight or two spindles that can hold an assortment of weight plates. Set your desired weight using the appropriate mechanism and sit down in the machine with your knees bent and feet firmly against the plate. Extend your legs to raise the weight stack and turn the release lever so you can drop the weight past the safety pegs. Press your heels into the plate and extend your legs to raise the weight. Pause for a moment, then bend your knees to return the weight to the starting position.
Split Squats
Find an area where you have room to move around without bumping into any obstructions. Stand with your feet hip-width apart and your knees slightly bent. Jump up and land with your left leg in front of you and your right leg behind you, bending your knees to lower your body. If possible, drop down until your back knee is only a few inches from the ground. From this position, jump straight up and switch legs while you are in the air, landing with your right leg in front and your left leg behind you. Hold a light dumbbell in each hand to make this exercise more challenging.
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