Hamstring Exercises

The hamstring is a large muscle that runs along the back of the legs, which is the counterpart to the quadriceps on the front of the legs. The hamstring enables the knee joint to close, while the quadriceps open the joint. Since the hamstring and quadriceps are engaged when one does everyday things like walking, running, and climbing stairs, they are two of the largest and strongest muscles in the body. Exercising the hamstrings is an important part of building overall athleticism, especially for running speed and vertical jumping ability.

One of the most important aspects of hamstring exercise is stretching. The hamstring is one of the most commonly strained and pulled muscles in the body, and the effects of a hamstring strain can be very debilitating, making it difficult to run or even walk. Before exercise, doing some light stretching is helpful to loosen up, and doing deeper stretching after exercise can help prevent soreness and increase flexibility to reduce future injury. Doing toe touches with the legs crossed over one another is one way to stretch the hamstrings. Sitting down and reaching toward either toe and in between the toes is another common stretch. When stretching, you may feel some discomfort, but you should never feel pain. If a stretch is painful, you are stretching too deeply.

Weight training is a great way to build the strength of the hamstrings through targeted lifting. Leg curls are probably the easiest and most accessible lift that homes in on the hamstrings. They are usually done with a machine where the lifter lays on his or her stomach with the legs straight out, and then the lifter closes the knee joint so that it comes to a 90 degree angle, or farther, under weight resistance. With free weights, dead lifts are a good way to work the hamstrings. To dead lift, simply grip a pair of dumbbells or a bar with the knees bent, then straighten the body. Squats also work the hamstrings, though they tend to be a more intense workout for the quadriceps.

Apart from lifting weights, there are many ways to increase hamstring strength and endurance. Lunges are one common way to work the muscles of the leg. To lunge, step forward with one leg so that the knee is bent at a 90 degree angle, then push back up off that leg to a stand. By alternating legs and staying in the lunge position for an extended period of time, the legs will get a good workout. Wall sits are another way to work several leg muscles at once. To do a wall sit, put your back up against a wall, then bend your knees until they come to a 90 degree angle, and hold that position for 30 seconds to a minute for one rep. Jogging and biking can help increase hamstring endurance.