Developing your hamstrings does more than make you look better in high heels; it makes you more resistant to knee injury. Strong hamstrings protect your knee while your quadriceps, the muscle on the front of your thigh, contracts while straightening out your knee. This occurs when running, climbing or squatting. Strong hamstrings contribute to power in all female sports, including basketball and volleyball. Consult a health-care practitioner before beginning any strength training program.
Step 1
Perform stiff-legged deadlifts to develop your hamstrings. Hold a barbell in front of you with your arms straight and your hands only slightly wider than your legs. Bend your knees slightly and arch your back. Lean forward while keeping the bar close to your legs. Go down to the limit of your flexibility, or to the point where your back is in danger of rounding. Perform stiff-legged deadlifts for three to four sets of five to eight repetitions.
Step 2
Lay face down on a glute-ham raise bench. Your thighs should rest firmly on the pad with your ankles under the supports and your feet pressed firmly against the toe plate. Lean forward until your torso is as far down as you can go, then curl yourself up until your torso is perpendicular to the ground. Perform two sets of as many repetitions as you can.
Step 3
Lie face down on a reverse hyper-extension bench and hook your feet into the strap or roller-pad attachment. Without bending your knees, raise your legs until they are nearly parallel to the ground and then lower your legs back to your starting position. Perform three to five sets of 10 to 15 repetitions per set. If you do not have a reverse hyperextension bench, lie face down on anything that allows your legs to point straight down at the floor, and perform this exercise with a dumbbell held between your feet.
Step 4
Lie face-down on a leg curl bench with your ankles under the support. Move the lever arm against the resistance by curling your ankles up to your posterior. Keep your hips pressed against the bench at all times. Perform three to four sets of eight to 12 repetitions per set.
Tips and Warnings
- When selecting a weight, use enough weight so that you must work hard to complete all of your repetitions, but still with good technique.
- Never lift without a spotter.
Things You'll Need
- Barbell
- Glute-ham raise bench
- Reverse hyperextension bench
- Leg curl machine
References
- "Journal of Strength and Conditioning Research"; Electromyographic Activity of the Hamstrings During Performance of the Leg Curl, Stiff-Leg Deadlift, and Back Squat Movements; Glenn A. Wright, et al.; May 1999
- "Journal of Strength and Conditioning Research"; The Razor Curl: a Functional Approach to Hamstring Training; G.D. Oliver, et al.; March 2009
- "International Journal of Sports Physiology and Performance"; Hamstring Activation During Lower Body Resistance Training Exercises; W.P. Ebben; March 2009
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