Best Exercises for Hamstrings

The hamstrings are the large muscles located on the back of thigh, running from the back of the knee to the base of the buttocks. Conditioning the hamstrings to play soccer requires strengthening the muscles to allow for sustained running. The hamstrings help soccer players accelerate, run and jump. Exercising to create healthy and toned hamstrings will help prevent injury and increase your flexibility. It's best to perform a variety of exercises using your hamstrings from multiple angles.

Exercising the hamstrings begins with adequate stretching to prepare the muscle for exercise. The frequent cutting and turning of soccer requires strong legs and flexibility. Begin your hamstring exercise by sitting on the floor with your legs placed together and extended in front of you. Sit with your hands at your sides, your back straight and your head facing forward. Stretch your hands forward toward your feet slowly. Don't bounce with this movement, instead bend from the waist and feel the pull along the backs of your legs. Hold for a five count and return to your starting position. Stretch the hamstrings with this exercise for five minutes.

This all-around versatile exercise works the hamstrings but also works the butt muscles too. Stand with your feet shoulder-width apart, back straight and shoulders relaxed. Bend at the knee to a 90-degree angle, focusing on keeping the feet flat on the floor. Hold the bent position for a five count and return to starting position. Perform three sets of 20 repetitions. Add hand weights to increase the challenge of your squats.

Single leg squats require some practice. Position your body with feet together, standing straight and relaxed. Lift one knee and bend the standing leg, lowering the body slowly until the knee is completely bent. Your weight should be centered on one foot and your butt should be touching the back of your leg. Slowly raise yourself back up to a standing position. It often helps to place a chair or bench behind you when first beginning this exercise to provide stability until your hamstrings become strong enough to raise and lower your body.

Use a leg curl machine at the gym to focus your workout on your hamstrings. Position yourself in the leg curl machine standing straight with your stomach engaged and the cushion of the leg curl machine firmly against your lower calf. Working one leg at a time, curl the weight bar up in a measured movement until your heel touches your butt. Complete as many reps as you can until fatigued.