Tight hamstrings are a common problem from which many regular exercisers can suffer. Most of the time, having tight hamstrings aren't an issue; however, the muscles are more prone to strains and tears. Tightness in the hamstrings can occur due to genetics, an unbalanced training program, a lack of stretching or lower back issues. To help protect your hamstrings, it's important to perform regular stretching, as well as trying to strengthen them in your training sessions.
Step 1
Train your hamstrings twice per week. Do two lower body sessions every week, leaving at least two days gap in between; train your hamstrings first in each one. This twice weekly training allows you to train your hamstrings more frequently than you might do otherwise, yet still leaves enough recovery time between sessions.
Step 2
Place an Olympic barbell on the floor in front of you and perform a deadlift by gripping the bar in both hands, and standing up straight. Make sure you push your heels through the floor, squeeze your hamstrings and core muscles, and keep your back straight. According to Jim "Smitty" Smith of Diesel Crew Strength and Conditioning, the deadlift is one of the best exercises for building muscle and strength in your hamstrings. Do five sets of 8 repetitions, using perfect form each time. If you find full deadlifts difficult to perform, then place the ends of the bar on small steps, so that you don't have to bend down as far to pick it up.
Step 3
Lie on your back with your feet on a stability ball. Lift your hips off the floor, and pull the ball into your body by tightening your hamstring muscles. Pause for a second, then straighten your legs again. Do three sets of 12 repetitions, then move on to a hamstring exercise on any type of leg curl machine. Do four sets of 8 repetitions. If you don't have much experience of weight training, then ask a trainer at your gym to show you the correct technique on any exercise machines with which you're unfamiliar.
Step 4
Stretch your hamstrings after your workout. Lie on your back with your legs out straight, and wrap a towel around one foot. Lift your leg up straight, and pull on the towel until you feel a stretch in your hamstring. Hold this for 20 seconds, then repeat on the other leg. Stretching not only reduces the post-workout soreness you feel, but also helps loosen your tight muscles. You may also consider other methods of reducing tightness in your hamstrings, such as foam rolling and sports massages.
Things You'll Need
- Well-equipped gym
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