Your hamstrings have two main functions: hip extension and knee flexion. Both of these actions can be performed with a variety of weight-training equipment, strength-training machines or, if you prefer, using just your body weight. Three muscles make up your hamstrings: biceps femoris, semimembranosus and semitendinosus. Strong hamstrings can help you perform daily activities more easily. In sports, well-developed hamstrings are essential for running and jumping activities.
Supine Hip Bridge
The supine hip bridge targets your gluteus maximus along with your hamstrings and lower back. The hamstring action in this exercise is hip extension. Lie on your back with your legs bent and feet flat on your floor. Your feet should be just a few inches from your butt. Place your hands on the floor next to your hips with your palms facing upward. Push down through your heels and push your hips up toward the ceiling. At the top of the movement, your knees, hips and shoulders should form a straight line. Lower your butt down to lightly touch the floor and then repeat. Make this exercise more challenging by using one leg at a time.
Towel Slides
The towel slide exercise combines hip extension and knee flexion and is a challenging exercise for your hamstrings. Lie on your back on a smooth floor and, with your legs fully extended, place a towel under your heels. Rest your hands by your sides with your palms turned down. Drive your heels into the floor and lift your hips off the floor. Simultaneously bend your knees and pull your heels toward your butt as you push your hips upward. This motion will produce a powerful hamstring and glute contraction. Slowly return to the starting position and repeat.
Waiter's Bow
This exercise uses your hamstrings to extend your hips against gravity and also strengthens your glutes and lower back. Keeping these muscles strong, collectively known as your posterior chain, is essential for lifting heavy objects safely. Stand with your feet hip-width apart and your knees slightly bent. Keep them rigid for the duration of your set. Cross your arms at shoulder-height and lift your chest slightly. Push your butt back as though you are trying to touch a wall behind you and hinge forward from your hips. Lean as far forward as you can without rounding your lower back. You should feel a deep stretch in your hamstrings at the bottom of this movement. Push your hips forward and stand back up. Maintain the natural arch in your lower back to make this exercise as effective and safe as possible.
Single Leg Stiff Legged Deadlift
This demanding exercise increases hamstring strength and balance. Many sporting and daily activities take place one leg at a time so one-legged exercises such as the single-leg stiff legged deadlift work your muscles in a very natural and functional way. Stand with your feet together and your hands by your sides. Shift your weight over onto one leg and lift your nonweight-bearing foot 1 inch off the floor. Hinge forward from your hips and extend your nonweight-bearing leg behind you to provide a counter-balance. Lean forward until your upper body and free leg are parallel to the floor. Use your arms for balance if necessary. Return to the upright position and then repeat. On completion, rest a moment and then change legs. If you prefer, you can alternate legs on each rep.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Never Gymless: An Excuse-free System for Total Fitness"; Ross Enamait; 2006
- "You Are Your Own Gym: The Bible of Bodyweight Exercises"; Mark Lauren, et al.; 2011
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