The hamstring muscles run along the back of the the upper thighs. They work in cooperation with the quadriceps to flex and rotate the leg and are especially important for runners and jumpers. For maximum effectiveness, always combine hamstring isolation exercises with overall strength poses such as squats and lunges. Do not perform hamstring isolation exercises if you have a lower back condition or chronically tight hamstrings, and always stretch the hamstrings for at least five minutes before proceeding to a strength workout set.
Hamstring Curls With Stability Ball
The following exercise uses a stability ball to stretch and tone the hamstring muscles. Lie flat on your back, with your arms extended horizontally. Extend your legs and place the heels on the top of a stability ball. Keep the buttocks on the ground and engage your abdominals as you slowly inhale. Exhale and pull the ball in toward the buttocks, bending your knees and keeping the torso on the ground. You can lift your hips for extra support, but do not arch your back. Push the ball back to the original position and lower the hips back to the ground. Repeat 15 to 20 times.
Lunges
Although lunges do not specifically target the hamstring muscles, they work the legs as a whole and are similar to common movements that you do every day. To perform a basic lunge, stand with your feet a hip-width apart. Step forward with your right leg into a wide lunge, and bend both knees. Do not let your right knee move beyond the toes of your right foot. Come back and repeat on the left side, working in a smooth, continuous motion until you have completed 20 repetitions total. You can hold a barbell behind your shoulders or a dumbbell in each hand to intensify this exercise.
Strap Stretches
Strap stretches stretch and tone the hamstring muscles, and are a great way to begin and end a hamstring workout. Lie flat on your back, with your legs extended and arms at your sides. Wrap a yoga strap around the left leg and hold onto it with both hands. Inhale and as you exhale, extend your left leg up into the air. Keep the leg straight and try to bring it to a 90-degree angle. Keep the right leg on the floor and maintain tension on the yoga strap, without pulling or forcing your leg back. Hold this pose for eight breaths, then repeat on the other side.
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