The hamstrings is a group of three muscles located at the back of your thigh. It consists of biceps femoris long and short head, semitendinosus and semimembranosus, and its function is flexing and rotating your knee, and extending your hip. Curls are an effective exercise to target your hamstrings, but you can also work them with few other exercises. Always consult your doctor before staring a new exercise program.
Good-morning
The good-morning barbell exercise primarily targets your hamstrings and is a good substitute for hamstring curls. Perform it by positioning a barbell on the back of your shoulders. Bend forward by flexing your waist and moving your hips backward, while holding your back straight. Lower your upper body until it is parallel to the ground. Flex back up to your starting position and repeat. Keep your knees flexed when doing the good-morning exercise, and start with a lightweight barbell or a weighted bar. It is essential you use correct technique when doing this move to prevent injury.
Deadlift
The deadlift is another exercise that primarily targets your hamstrings, together with a few other muscles in your body. You can do this exercise with a barbell or dumbbells. Start by standing with your feet shoulder-width apart, while holding a barbell. Squat down while pushing your chest out, and your shoulders and hips backward. Lower the barbell toward the tops of your feet. Tighten your core and hip muscles, and lift the barbell by extending your knees, hips and waist until you have reached a standing position. Always keep a straight back when performing the lifts. Repeat the steps. Begin with a lightweight barbell and gradually increase weight to add difficulty and resistance.
Hyperextension
The hyperextension exercise is done using an equipment commonly found in many gyms. Place your thighs on the pad and position your lower legs under the padded rolls. Flex your hips and let your upper body bend toward the floor. Cross your arms in front of your body, and you can choose to hold a weight in your arms. Slowly raise your upper body until your hips and waist are extended or until your body is straight. Lower your body by bending your hips and waist until you are at the starting position.
Considerations
Always warm up before attempting any muscle-strengthening activities. Doing these exercises without a warmup can cause injury. Walk, run, bicycle or row for five to 10 minutes to increase blood flow to your muscles and to get your cardiorespiratory system going. Do 10 to 20 repetitions of each exercise for three sets each.
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