Hamstring injuries are common among athletes, especially athletes whose sport involves sprinting. Weak hamstrings are a risk factor for hamstring injury. Hamstring exercises can strengthen the leg muscles and make them less vulnerable to injury. Through an understanding of hamstring anatomy and isotonic exercise, you can learn how to strengthen your hamstrings, thus increasing your athletic performance and decreasing your risk of injury.
Hamstring Muscle
The hamstring muscle is actually three separate muscles that are located at the back of your thigh -- the semitendinosus, semimembranosus and biceps femoris. At their upper end, these muscles are all attached to the ischial tuberosity, a part of your pelvis that some refer to as your “sit bones.” The lower end of the biceps femoris attaches at the outer side of your knee, just below the joint, to your fibula. The semitendinosus and semimembranosus both attach at the inner side of your knee, to your tibia, or shinbone. Hamstring muscles are used to bend and flex your leg and extend your thigh, and exercises to strengthen the hamstrings reflect this.
Isotonic Exercise
Exercises can be divided into two types: isometric and isotonic. Isometric exercises don’t move the joint, while isotonic exercises do. Isotonic exercises are those that cause the muscle to shorten, or contract, while a constant load is applied to it. According to “The Nervous System in Action,” by professor Michael Man of the University of Nebraska College of Medicine, most body movements are the result of a mixture of both isometric and isotonic muscle contractions.
Standing Leg Curl
The standing leg curl is an isotonic strengthening exercise for the hamstrings. To perform this exercise, stand near a wall or table that you can hold onto in case you feel wobbly. Bend your knee, bringing your heel up to your buttocks, then slowly strengthen the leg to return your foot to the floor. Repeat 10 times, then switch legs. Do three sets.
Stability Ball Leg Curl
To perform the stability ball leg curl, lie on your back on the floor with your lower legs on a stability ball. With your arms extended to your sides, raise your hips and back by straightening your knees. Then keep your hips straight and pull your heels toward your buttocks by bending your knees and allowing your feet to roll up on top of the stability ball. Return to original position. Repeat ten times, rest. Do three sets.
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