Your hamstrings, which are located in the backs of your legs, are responsible for bending your knees and stabilizing your rear knee ligaments. While most hamstring exercises, such as the prone leg curl, isolate the muscle, exercises that work your hamstrings in conjunction with other muscle groups provide a more functional workout, the benefits of which carry over into athletic and daily activities. Balance board exercises maximize your hamstrings' role as knee joint protectors.
Balance Board Bridge
The balance board bridge targets your hamstrings, gluteal and deep core muscles. Position an exercise mat behind your balance board. Lie supine on the mat with your knees bent and your feet on the balance board. Peel each of vertebra away from the mat, starting with your tailbone, until you create a spinal bridge. Articulate each vertebra into the mat on the return movement. Perform 10 repetitions, remain in the bridge on the last rep, and shift your weight forward and backward 10 times and side to side 10 times. Progress the sequence by performing it with one foot on the board and the other leg extended toward the ceiling.
Weighted Squat
Adding weight to the balance board squat increases the challenge as you bend your knees. Use either an exercise bar or a barbell, placed on your shoulders, or a dumbbell, held close to your chest. Stand on the balance board and find your equilibrium. Hold the weight, bend your knees, lower your hips and sit back, until your hips are parallel to the floor. Straighten your legs without locking or hyper-extending your knees. Hold your last repetition, and shift your weight forward and back, and side to side, without letting the board bottom out or touch the floor.
Standing Leg Curl
Place a circular elastic resistance band around your ankles, and stand at the center of the balance board. Slowly bend your right knee, drawing your heel toward your buttocks. Straighten your leg while keeping the balance board in a centered position. To add challenge, begin with your right foot on the balance board and your left foot on the floor behind the board. Bend both knees and perform a squat. As you straighten your right leg, lift your left foot, bend your left knee and draw your heel toward your buttocks. Perform 10 repetitions on each side.
Gliding Lunge
The gliding lunge requires a balance board, a slide board or sliding disc, or a hand towel on a slippery floor. Place your right foot on the balance board and your left foot on the sliding device. Simultaneously bend your right knee to a 90-degree angle, and slide your left leg behind you. Keep your spine in an upright position, and keep the balance board in a centered position. Perform 10 repetitions and then switch to the other side.
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