The hamstrings perform hip extension, medial leg rotation and knee flexion. Strong and well-defined hamstrings improve the appearance of your legs, enhance their functionality and prevent injuries. Hamstrings are usually 60 to 80 percent weaker than the quadriceps, but this imbalance is often exaggerated, especially in women. A hamstrings/quadriceps muscle imbalance destroys the symmetrical appearance of the legs, and may be one of the causes of injury. Bodybuilding and kinesiology expert Charles Poliquin explains that hamstrings have limited endurance, so perform two to three sets of no more than six to eight repetitions.
Hamstring-Focused Cardio Workout
Step 1
Stand on the elliptical machine and enter your weight and workout time for 30 minutes.
Step 2
Set the program for "interval" or "hill," which will increase the resistance at five-minute intervals.
Step 3
Warm up for five minutes, using a forward motion, then switch to a reverse movement, which emphasizes the hamstrings.
Hamstring-Focused Leg Press
Step 1
Sit on the leg press machine and place your feet on the platform at hip-width apart.
Step 2
Straighten your legs for two counts, but avoid hyper-extending your knees.
Step 3
Bend your knees, taking at least five counts. Your hamstrings are worked during leg flexion, so be sure to emphasize this part of the movement.
The Leg Curl Machine
Step 1
Adjust the foot pads on the prone leg curl machine so that they are in an appropriate position for your leg length. Set the weight on the machine.
Step 2
Lie on your stomach and place your heels under the pads.
Step 3
Inhale to prepare. Exhale and dorsi-flex your feet, which means curl your toes toward your shins. Simultaneously bend your knees, bringing your heels toward your buttocks.
Step 4
Inhale, plantar-flex or point your toes, and extend your legs. The extension phase of the leg-curl is called the eccentric phase. Your muscles are stronger in the eccentric phase of any movement. Poliquin explains that your hamstrings are more active when your feet are plantar-flexed. Using the plantar-flexed position during the eccentric phase of the leg curl maximizes eccentric strength gains.
The Hamstring Raise
Step 1
Assume a prone position on the hyperextension machine, and hook your heels under the support pads. Position your knees so that they rest against the back support pad.
Step 2
Clasp your hands behind your head. Lower your upper torso so that it is parallel to the floor.
Step 3
Tense your hamstrings and pull your torso back to the start position.
Tips and Warnings
- A trainer can watch your form and help you select the best weight. The plantar-flexed position on the leg curl also deactivates the calf muscle, which may prevent the calf cramps associated with this exercise. Allow 48 hours of rest between workouts.
- Check with your doctor if you have had knee joint or ligament injuries that may complicate exercise in some body positions. Avoid the leg extension machine. It isolates the quadriceps muscle and exaggerates the hamstring/quadriceps muscle imbalance.
Things You'll Need
- Elliptical machine or recumbent bike
- Leg curl equipment
- Hyperextension bench
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