Your hamstrings comprise three muscles -- biceps femoris, semimembranosus and semitendinosus -- that work together to flex your knee and extend your hip. The hamstrings are essential in movements like jumping, lifting objects from the ground and climbing stairs. One common way to exercise these muscles is using a leg-curl machine. Several barbell exercises are equally effective. Consult a doctor before starting an exercise program.
Deadlifts
Deadlifts are an effective barbell hamstring exercise. Stand with your feet hip-width apart and under a barbell. Squat and grasp the bar with an overhand shoulder-width grip. Straighten your arms, lift your chest and extend your legs so that your hips are just below your shoulders. Keeping your core muscles tight, lift the bar off the floor and stand. Pause in the upright position for a second. Push your hips backward, bend your knees and return the bar to the ground. Reset your grip and repeat until fatigued.
Good Mornings
Weight lifters and bodybuilders use "good mornings" to develop their hamstrings and lower back muscles. Rest and hold a barbell across the back of your shoulders and stand with your feet shoulder-width apart. Bend your knees slightly but then keep them rigid for your set's duration. Push your butt back and lean forward from your hips. Keep your chest up and your lower back slightly arched. Lean as far forward as your flexibility allows, and then stand by pushing your hips forward. Wrap the barbell with a towel if it feels uncomfortable across your shoulders. The "good morning" received its name because it resembles bowing to greet someone.
High Step-Ups
High step-ups develop hip mobility, balance, coordination and hamstring strength. Set a sturdy step to around knee height and then rest and hold a barbell across your shoulders. Stand in front of the step. Lift your left foot and place it squarely on the step top. Drive down through your heel and step up. Touch your right foot lightly on the step top to maintain your balance and then lower your right foot back to the floor. Keep your left foot on the step top. Perform repetitions until fatigued and change legs. The higher the step, the greater the training effect on your hamstrings will be.
Romanian Deadlift
The Romanian deadlift's name originates from the exercise's use by champion Eastern European Olympic weightlifters and their prodigious hamstring and lower back strength. To perform this exercise, hold a barbell with a shoulder-width overhand grip and stand with your feet hip-width apart. Bend your knees slightly but then keep them fixed in position. With straight arms, push your butt back and lean forward from your hips. Lower the bar down the front of your legs as far as you can without rounding your lower back. Push your hips forward and stand back up. Keep your weight on your heels to maximize recruitment of your hamstrings during this exercise. Perform repetitions until fatigued.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
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