The hamstring muscles run from the knee to the glute muscles in your buttocks. You use these muscles for walking, running or just about any other physical activity that requires movement. Strengthening your hamstrings can improve flexibility, reducing your likelihood of experiencing a hamstring injury, which can require days or weeks of rehabilitation.
Stretch
Step 1
Lie flat on your back and slowly raise one leg while holding your foot in place with a yoga strap.
Step 2
Raise your leg gradually to a 90-degree angle if you can.
Step 3
Hold for several breaths, then release and switch to the other leg.
Forward Cone Jump
Step 1
Set a few cones in a straight line about 2 feet apart and stand behind the first cone with your arms at your sides.
Step 2
Rock your hips back and bring your upper body forward with a slight knee bend. This position should resemble a person at the side of a swimming pool about to throw his arms forward and dive in.
Step 3
Propel yourself forward over the first cone, using your thighs to lift your body.
Step 4
Land softly with your back straight. Repeat the process for each cone.
Lying Leg Curls
Step 1
Lie on your stomach on a leg curling machine and curl your legs as far as you can without lifting your thigh off the bench.
Step 2
Stand with a resistance band attached to your ankle if you don't have access to a machine.
Step 3
Reach your heel back toward your butt, keeping your torso steady.
Step 4
Perform several repetitions. You should feel the tension in your hamstrings.
Stiff-Leg Dead Lift
Step 1
Rest a barbell on the floor with your knees only slightly bent and your feet hip-width apart.
Step 2
Keep your back as straight as possible as you lift the weight. When performed properly, this can be one of the most effective exercises to strengthen your upper hamstring, as your glutes and upper thighs should do most of the work.
Step 3
Complete five to seven reps.
Tips and Warnings
- Another effective stretch involves extending your leg in front of you and placing your heel on an exercise ball. Then, bend at the waist and reach your arms toward your foot. Hold for several breaths before releasing and switching to the other leg.
- Some hamstring exercises can cause lower back pain. For activities with weights such as the stiff-leg dead lift, do not use more weight than you can handle. If you experience any back pain, stop the activity.
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