What Exercises Can You Do To Work Your Hamstrings?

The hamstrings are a very powerful group of muscles located on the back of the upper leg. They cross both the hip and knee joints and act to flex the knee and extend the hip. Because the hamstrings are utilized in common movements such as walking, running, cycling, climbing and jumping, it is crucial to keep them strong and flexible. According to the American Council on Exercise (ACE), "When the hamstrings contract, they help stabilize the knee, so if the hamstrings are weaker or don't activate fast enough, injury may result." Performing exercises that work the hamstring muscles on three nonconsecutive days of the week will help to keep your legs and knees healthy and strong.

Good Mornings

The good morning exercise works great to target the hamstrings and gluteal muscles, which assist in hip extension. Stand with feet slightly apart with a barbell resting on your shoulders. Inhale, contract your core and bend the torso forward, keeping your back straight, until you feel a slight pull in the hamstrings. Contract the gluteal muscles and raise the torso upward, returning to the initial position. It is important to keep your back and legs straight throughout the entire movement. Perform three sets of eight to 10 repetitions, using only the weight of the bar for resistance.

Lying Leg Curls

Leg curls target the hamstring group as well as the gastrocnemius muscle of the calf. Lie face down on a leg curl machine, with the legs extended and the ankles positioned under the ankle pads. Inhale and bend both legs at the same time in an attempt to touch your gluteal muscles with your heels. Slowly, and with control, lower your legs back to the starting position. Perform three sets of eight to 12 repetitions.

Bridging

Bridging is a simple body weight exercise that targets the hamstrings and gluteal muscles. Lie on your back with your hands flat on the ground, arms alongside the body, knees bent and feet flat on the floor. Inhale and lift the buttocks off the ground, pushing down through your heels. Lift until your body is in a straight line from your shoulder to your knees. At the top of the movement, hold for a count of two then slowly lower down to the floor. Perform three sets of 10 to 15 repetitions.

Dumbbell Lunges

Lunges are an effective lower-body exercise. They not only work the hamstrings but also target the gluteal muscles and the quadriceps. Stand with feet slightly apart with a dumbbell in each hand. Inhale, stabilize the core, and take a big step forward, keeping your upper body as straight as possible. Lunge until the front thigh is horizontal with the ground. Push off of your leading heel to return to the starting position. Perform three sets of 10 to 15 repetitions on each leg.