Hamstring Lifting Exercises

The hamstrings, located on the back the upper thigh, consist of three muscles -- biceps femoris, semitendinosus and semimembranosus. These muscles work together to flex and rotate the knee and extend the hip. Hamstring weakness can cause instability of the knee during knee extension activities when the knee is flexed more than 90 degrees, notes the ExRx website. Include hamstring lifting exercises in your weekly weight training routine to strengthen your hamstrings and prevent injuries.

Good Mornings

Stand with your feet slightly apart with a barbell positioned across your shoulders. Keeping your back flat and shoulders back, bend at the waist until your torso is almost parallel to the floor. Contract your abs as you return to the starting position, and repeat for eight to 12 repetitions. Keeping your legs straight while bending at the waist allows for a greater extension of the hamstrings. However, bending your knees slightly takes some of the stress off the hamstrings, thus making the exercise easier. Because this exercise is challenging, you should start by using an extremely light weight or no weight at all until mastering proper technique.

Straight-Leg Deadlifts

Stand in front of a barbell with your feet shoulder-width apart and knees slightly bent. Bend over at the waist, keeping your abs tight and your back straight. Grasp the barbell with hands spaced shoulder-width apart using an overhand grip or a mixed grip -- one hand over, one hand under. Lift the bar until you are standing in an upright position. Keeping your knees straight, but not locked, bend at the hips and lower the bar down until it reaches the floor. Contract your glute and core muscles and, keeping your legs and back straight, extend through your hips until you are in the upright position again, pulling your shoulders back at the top of the movement. Repeat for six to eight repetitions. Use dumbbells as an alternative to the barbell.

Glute-Ham Raise

Secure your ankles beneath the support roller pads on a glute-ham raise machine and position your knees on the pad. If you do not have access to a glute-ham raise machine, kneel on a mat and have a partner secure your lower legs. Hold a weight plate across your chest, or place a barbell behind your neck and across your shoulders. Slowly lower your torso toward the ground, keeping your body in one line from your knees to your shoulders. Use your hamstring muscles to control the speed of your descent. Lower down as far as you can, but not so far that you won't be able to use your hamstring strength to rise back up. Keep your hamstring muscles engaged as you return to the starting position. Repeat for six to eight repetitions. This is an extremely challenging isolation exercise for the hamstrings and should be practiced without weight until hamstring strength improves and technique is mastered.

Lying Leg Curl

Lie facedown on a leg curl machine and grasp the support handles. Hook your feet under the roller pads with your legs straight and your toes pointed. Curl your feet upward until your knees are fully bent, aiming to touch your heels to your glutes. Slowly return to the starting position and repeat for eight to 12 repetitions.