Active hamstring exercises are designed to help strengthen your hamstrings as well as your core muscles. In addition, active hamstring exercises will help increase your range of motion with respect to your legs and leg extensions. While the majority of active hamstring exercises are stretches, there are some weight-bearing exercises you can perform to also build muscle while stretching your hamstring.
Bent Leg Hamstring
This active hamstring exercise will strengthen your hamstrings as well as increase your range of motion. Lie flat on your back with your knees bent and feet on the floor. From here, lift your left leg up, keeping your knee bent until your thigh is perpendicular to the ground. From here, wrap a rope around the ball of your left foot, holding it tight with both hands. Extend the leg, pulling it back as you do so until the entire leg is extended and perpendicular to the ground. Repeat with both legs until fatigued.
Seated Hamstring Exercise
This seated hamstring exercise will improve your flexibility in your hamstring as well as your lower back. Sit down on the ground with both of your legs extended and your back straight. From here, bend your left leg at the knee, rotating it in so your left foot is touching the inside of your right thigh. From here, tighten your core, bending forward and extending your arms out to touch your right toe. Push yourself as far as you can go, holding this position for 10 seconds. Repeat with both legs before completing your exercise.
Body-Weight Squat
This active hamstring exercise will strengthen your hamstrings as well as improve your range of motion. Stand in front of a wall with your knees slightly bent and arms at your sides. From here, place your back against the wall, sliding down while bending at the knees. Continue to slide until your thighs are perpendicular to the ground. Hold this position for 10 seconds. Slowly slide back up, repeating this exercise 10 times before stopping.
Leg Lunges
This active hamstring exercise will stretch and strengthen your hamstrings. Stand up straight with knees slightly bent and arms at your sides. From here, step forward with your right leg, bending at the knee while simultaneously bending your left knee toward the ground. Hold this extended step for one second before taking another step with your left foot. Continue to walk in this lunging motion until you are fatigued. As you improve, increase the distance you walk during the exercise.
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