What Hamstring Exercises Help Your Squat?

Strong hamstrings, or muscles on the back of your thigh, contribute to a powerful squat. Weak hamstrings can cause you to lean forward when squatting, increasing your risk of injury while limiting the amount of weight you can lift. Strengthening your hamstrings can improve your squat and general physique, while reducing your risk of injury. Consult a healthcare practitioner before beginning any strength-training program.

Hamstrings in Squatting

Your hamstrings consist of three muscles: the biceps femoris is the muscle that flexes your knee joint, or pulls your calf up to your shin, and is the portion of the hamstring most commonly visible; the semitendinosus and the semimembranosus help you straighten your torso or keep you from leaning forward when squatting. All of the muscles are active when squatting, but according to "Strength Training Anatomy," the semitendinosus and the semimembranosus are the most active, so strengthening them is your first priority.

Good Mornings

Good mornings are a staple exercise of many powerlifters -- it strengthens your hamstrings, hips and lower back, and teaches you to push back against the bar when squatting. To perform this exercise, set yourself up in the same manner as you do when squatting, but instead of squatting down, lean forward. Keep your knees slightly bent throughout the exercise, and lean forward as far as you can without your back rounding or losing control of the bar.

Reverse Hyperextensions

Reverse hyperextensions are normally performed on a special bench, but you can do them anywhere. You need a bench that you can lay face down on, and your legs need to be able to hang off and point towards the ground. Hold a dumbbell or medicine ball in-between your feet and, without bending your knees, raise your legs until they are parallel to the ground. This exercise also works your hamstrings, hips and lower back. According to an August 2003 article in the "Strength and Conditioning Journal," this exercise also contributes to speed and power.

Glute-ham Raise

The glute-ham raise, or razor curl, is a difficult exercise that works your hamstrings through an extreme range of motion. While lying face down on the glute-ham raise machine, position your hips over the pad and hook your ankles under the supports. With your feet pressed firmly against the foot plate, lean forward until your torso is as low as it can go, then straighten up. Continue to straighten by curling yourself up until your torso is perpendicular to the floor, as if you were standing straight up. This exercise works every aspect of your hamstrings.