The hamstrings contain three different muscles that begin at the pelvis and end below the knees. For optimal health and performance, they must be strong. Running is one of the most effective movements you can perform to strengthen your hamstrings, and weightlifting will also help with this goal. Both eccentric --- lengthening of muscle --- and concentric --- shortening of muscle --- movements are also effective.
Romanian Deadlift
This movement primarily focuses on lengthening the muscle. Begin by adding weight to a barbell and placing it on a platform. Stand with feet hip-width apart and then place your hands shoulder-width apart on the bar. Keep only a slight bend in your legs and maintain a straight back. Pick up the weight, but don't use your arms to lift it; focus on using your hamstrings.
Hamstring Raises
This exercise is usually difficult at first and should be done on a soft surface. Place a mat on the floor and lay down on your stomach. Securely anchor your feet under something or have someone hold them. From a lying-down position raise up so only your lower legs are on the floor and the rest of your body is perpendicular to the floor. With your hands out to your sides, slowly lower down using only your hamstrings. Maintain a slight bend at the hips and be prepared to catch yourself. Push yourself back up if needed.
Deep Front Squat
This movement is safer than a traditional back squat and focuses on the hamstrings. Begin by setting a bar on a rack at about shoulder height. Walk under the bar and place your hands wider than shoulder-width apart and ensure that your elbows are pointed straight forward. Unrack the weight and step back, place your feet slightly wider than hip-width. Squat down so that your thighs are below parallel to the ground, bringing your butt close to your calves.
Running
The hamstrings are crucial to running and provide force needed to push off. Hills are especially effective for training the hamstrings because they require more push off to cover the same distance. You can find a steep hill with roughly a 5 percent grade that measures 200 m long, or find a hill that measures between 400 m and 800 m long with a 2 or 3 percent grade.
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