The hamstring -- the muscle of the bottom of your thigh -- is often neglected during strength-training workouts. Underdevelopment of this muscle can lead to an unbalanced upper leg physique if you consistently train your quadriceps. As a woman, you can especially benefit from building muscular hamstrings for an overall sculpted look to your legs. Perform weightlifting exercises for your hamstrings for shockingly toned and developed legs you can show off in skirts, shorts and swimsuits.
Hamstring-training Machines
Step 1
Use a seated or lying leg curl machine to target your hamstrings. Sit in the seat of the seated leg curl machine with your legs straight out in front of you, parallel with the floor, and your lower legs resting on the padded leg bar.
Step 2
Bend your legs until your lower legs are perpendicular to the floor, concentrating on squeezing your hamstrings. Hold this position for one or two counts before returning to the original position.
Step 3
Lie on your abdomen on a lying leg curl machine with your legs straight and parallel to the floor and your lower legs below the leg bar. Curl your heels toward your buttocks by bending your knees, then straighten your legs to complete one repetition.
Straight-leg Deadlift
Step 1
Modify the traditional deadlift to target your hamstrings. Place a barbell on the floor and stand with your toes beneath the bar.
Step 2
Bend forward at the hips and bend your knees to grasp the bar with an overhand grip. Straighten your legs and hips to raise the bar, keeping your arms straight and perpendicular to the floor. Continue until your body is fully erect and the bar is in front of your thighs.
Step 3
Keep your legs straight as you lower the bar toward the floor by bending forward at the hips. Do not place the bar on the floor until you have completed a full set.
Step 4
Stand on a slightly raised platform -- such as an aerobic step -- as you physically progress to add more resistance to this exercise. Place the step in front of the bar and perform the same movements.
Running
Step 1
Run to burn any excess fat from your body while developing your hamstrings. Run at a pace of 8 mph to burn nearly 1,000 calories per hour, if you weigh 160 pounds.
Step 2
Use hilly terrain for running to help target your hamstrings, as well as numerous muscles of your lower body. Use a treadmill that is able to incline if you prefer exercising indoors.
Step 3
Try jogging on hilly terrain if you are not able to run at a fast pace. Jog at a pace of 5 mph to burn almost 600 calories per hour for a 160-pound person.
Tips and Warnings
- Train your hamstrings at least twice a week on non-consecutive days. Complete two or three sets of eight to 12 repetitions of each exercise.
- If you are new to strength-training machines, have a fitness facility employee demonstrate the proper use of the equipment. Use an amount of weight that challenges you but is not heavy enough to keep you from completing a full set.
Things You'll Need
- Barbell
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