Your hamstrings are the muscles that run along the back of your thigh and connect your hips to your lower leg. It is important to strengthen these muscles, especially as you age, because weak hamstrings can make you more prone to injury and lower back discomfort. A few exercises are particularly appropriate for older adults and can be performed with your body weight or by adding resistance with ankle weights or dumbbells.
Lying Hamstring Curl
Lay face down on a mat or towel. Fold your arms and place them under your chin. As you exhale, tighten the hamstrings of your right thigh and bend your right knee so that your foot lifts up toward the ceiling. Stop the movement when your thigh and lower leg form a 90-degree angle. Inhale and slowly release your foot back down to the floor. Repeat on the left side. Ankle weights can be used to add some resistance to this exercise.
Standing Leg Curl
Stand with your feet hip-width apart. You may hold onto a sturdy chair or wall to help keep your balance. Contract the hamstrings in your right thigh. Exhale and bend your knee to lift your foot up toward the back of your hip. Inhaling, lower your foot back to the floor and repeat on the other side. To increase the challenge, use ankle weights.
Single-Leg Press
Place your right foot in the center of a sturdy platform, about four to six inches in height, or on the bottom step of a stairway. Your right knee should have a slight bend. Push off of your right foot, placing your weight into your right leg, and lift your left foot off of the ground while exhaling. Gently lower your left foot back down while inhaling, but maintain your weight in your right leg. Repeat your desired number of repetitions and then perform the press on your left leg.
Chair Squat
Sit up tall in a sturdy chair. Place your feet about shoulder width part on the floor with your ankles below your knees. Contract the muscles of your thigh and lift your hips out of the chair. Press to a standing position as you exhale. In a controlled manner, slowly bend your knees and lower your hips back into the chair as you inhale. Keep your abdominal muscles contracted throughout this exercise.
References
- American Council on Exericse: Single-Leg Push Off
- American Council on Exercise: Prone Lying Hamstrings Curl
- Centers for Disease Control and Prevention: Physical Activity: Strength Training for Older Adults, Stage 1
- Centers for Disease Control and Prevention: Physical Activity: Strength Training for Older Adults, Stage 3
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