You can use resistance training to develop size, strength and power in your hamstring muscles. Many athletes train their hamstrings with weights to develop sports-specific speed and quickness, or they may require rehabilitation to get back on the track or playing field. Before starting a weight-training regimen to develop your hamstrings, consult a physician.
Anatomy
Strength coach Erick Minor notes the hamstrings consist of three posterior thigh muscles responsible for hip extension and knee flexion. When an athlete sprints, the hamstring begins hip extension and controls hip flexion. The hamstring is particularly vulnerable when your front thigh is parallel to the ground during sprinting. This causes a powerful eccentric contraction that places great stress on the muscle.
Romanian Deadlifts
Romanian deadlifts hit the hamstrings and also work out the lower back, glutes and calves. Grasp a barbell with a shoulder-width grip and your palms facing down. Keep your back straight, hips back and knees slightly bent. Use your hips to lift the bar, keeping your arms and back in a straight line. When your body is fully extended, push your hips back and lower the bar, bending slightly at the knees. Do four sets of 12 repetitions with a moderately heavy weight.
Good Morning
The Good Morning exercise develops power in the hamstrings and also hits your lower back, glutes and abdominals. Rack a barbell at shoulder height. Step under the bar, resting it on the rear of your shoulders. Pinch your shoulder blades together; keep your back tight and your knees slightly bent. Step back from the rack and bend at your hips until your torso is parallel to the floor, keeping your back slightly arched. Extend through the hips with your hamstrings and glutes, continuing until your body is fully extended. Do four sets of 12 repetitions with a moderately heavy weight.
Barbell Hamstring Raise
The barbell hamstring raise is an advanced exercise that targets the hamstrings and glutes. Adjust the supports on a hamstring raise station and kneel upright. Place your knees against the front pad, with your feet on the platform and ankles between the padded supports. Rack the barbell on your shoulders. Slowly lower your body until you are horizontal to the floor. Flex your knees, raising your body until your torso is perpendicular to the floor. Do four sets of 12 repetitions with a light weight.
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