The hamstring is a group of muscles located on the back of the upper leg. The three muscles that compose the hamstring group are the biceps femoris, semitendinosus and the semimembranosus. Together the group has two primary actions: first to flex, or bend the knee, and second to perform an extension of the hip. There are three ways in which to strengthen the hamstring group: concentric contractions using a flexion at the knee, concentric contraction with extension at the hip and isometric contractions of the entire muscle.
Step 1
Perform exercises with knee flexion. There are a number of exercises that are designed to strengthen the hamstring using flexion of the knee. The most common is called a leg curl. The machine looks like a roller coaster ride of sorts, with a pad that comes down on top of the thighs or shins. The leg is then curled in against a resistance, creating the necessary force that will lead to strengthening of the hamstring.
Step 2
Bend at the waist to do hip extension exercises. Hamstring-strengthening exercises involving hip extension are quite numerous. Most of the hamstring-strengthening exercises should be done in the hip extension manner, such as the stiff-leg dead lift. The hamstrings are used to control hip flexion (the opposite of hip extension) in running and walking. Weakness in this motion can lead to injuries during running and walking.
Step 3
Hold your hips in an extended position while your knees are in flexed position. Isometric exercises are great for strengthening because they use a technique called time under tension. Because isometric exercises involve holding a position targeting a muscle group, these muscles are contracting throughout the duration of the exercise. A common isometric hamstring exercise is the floor bridge, in which you lie on your back, lift your hips to create a line between your knees, hips and shoulders and hold for a predetermined time.
Tips and Warnings
- The typical strength-based training program will consist of three to four sets of eight to 10 reps of each exercise. To get the best results, utilize all three forms of strengthening the hamstrings.
- Consult your physician prior to beginning any exercise program.
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