Information on Hamstring Exercises
The hamstrings can be a challenging muscle to increase in size and strength. Persistence is the key to achieving this goal, along with a solid exercise program.
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Identification
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The hamstrings are made up of three different muscles: the biceps femoris, the semitendinosus and the semimembranosus. These muscles are important because they work together in flexion of the knee and extension of the hip.
Hamstring Curls
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Hamstring curls have long been an exercise used by body builders to increase muscle size and strength. This is best done on a leg curl machine, lying on your stomach. A seated hamstring curl machine is also effective.
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Flutter Kicks
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This exercise will simultaneously work your hamstring muscles and your quadriceps. Position yourself on your stomach on a bench, leaving your legs hanging off of the back of the bench. Squeezing your glutes and hamstrings, kick as if your were swimming, lifting one leg higher than the other. Perform this exercise quickly, and try to perform 20 repetitions.
Lunges
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Lunges are a great way to build hamstring strength. This can be done with a barbell or with dumbbells. Lunge forward and bend the opposite knee toward the floor. In order to avoid knee injuries, avoid allowing your knee to extend past your toes in the down position.
Considerations
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These exercises will help you to build size and strength in your hamstrings. Always use caution when beginning a new exercise routine. Stop and consult your doctor if you feel pain with any of these exercises. Persistence and hard work is the key to seeing results in any muscle group, and the hamstrings are no different.
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