Your hamstrings are a group of muscles are located on the back of your thigh. The hamstrings -- the semimembranosus, the semitendinosus and the biceps femoris -- are considered power muscles, helping you jump, run or change direction quickly. They also help you bend your knee and hyperextend the leg behind you. A number of exercises strengthen and elongate the hamstrings, including some weightlifting and strengthening moves.
Stiff Leg Dead Lifts
Strengthen and tone your hamstring muscles by performing stiff-leg deadlifts. Hold a dumbbell in each hand, the weight depending on your current strength and fitness level. If you have not exercised or performed this exercise before, start with a light weight and gradually increase to heavier weights as you grow stronger and perfect your form. Stand with your feet shoulder width apart. Bend forward at your hips, knees slightly bent. Suck in your lower abs and keep your back straight. Use your abdominal and back muscles to return to your upright position. Repeat five to 10 times.
Lunges
Standing lunges work your quadriceps, hamstrings and buttocks muscles. Place a weighted barbell across your shoulders or hold medium to heavy dumbbells in each hand at your sides. Stand with your feet shoulder distance apart. Keep your back straight and take a large step forward with your right foot. Lower your body downward, maintaining an upright torso position throughout. Push yourself off your right heel to return to your starting position. Pushing off with your right heel focuses the power of your lift into the back of the thigh. Repeat five times and then switch to work the other leg.
Squats
Squats tone and strengthen all major muscle groups in the lower extremities, including your hamstrings. Perform a weightlifting squat by placing a weighted barbell on your shoulders. Stand with your feet slightly wider than shoulder-distance apart, toes pointed forward. Lean slightly forward, tucking in your lower abdominal muscles for lower back support. Bend your knees and squat as if you're sitting in a chair behind you. Don't allow your knees to extend beyond your toes. Squat down until your thighs are parallel to the floor, then push off your heels to rise to a standing position. Rest a moment and then repeat as desired.
Leg Curls
Leg curls focus on your hamstring muscles. Perform leg curls with moderate to heavy ankle weights or using a leg curl machine at your gym. Adjust the weights to challenge your hamstrings, but allow good form throughout the exercise. Lie on your stomach on the floor or on the leg curl machine bench, weights centered just above the ankle joint. Your hipbones should remain in contact with the floor or bench surface at all times. If your hips lift off the surface as you perform the leg curl, your weights are too heavy. Start with your legs slightly bent, then curl your legs inward and try to touch your heels to your buttocks. Extend the feet downward to your starting position and then immediately curl the legs toward the buttocks. Repeat 10 to 20 times.
References
- SportsInjuryClinic.net: Hamstrings Muscle Group
- Body Results: Wilderness Sports Conditioning - Hamstring Exercises
- The Pumping Station Exercises Guides: Weight Lifting Hamstring Exercises
- BodyBuilding.com; Barbell Squats; Charles Ridgely; 2011
- BodyBuilding.com; A Half-Dozen Great Ham and Quad Builders; Ron Harris; 2011
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