How to Exercise Hamstrings

The muscles on the front of your legs (quadriceps and the shin muscles) are the strength for your legs. The muscles on the back of your legs (hamstrings) are the ones that allow you to slow down or stop. These muscles tighten up if you run and don't stretch them. By performing a few stretching exercises after you run or walk, you can keep your hamstrings flexible and help to avoid injury.

Difficulty: Moderate

Instructions

Things You'll Need:

• Stability ball
• Dumbbells (optional)

1. Lie on your back with your legs straight. Bring one knee toward your chest so your hips are at a 90-degree angle. Clasp both hands behind your knee to keep your leg stable, and straighten your knee as much as possible. Keep your ankle flexed toward your knee, and keep your opposite leg straight. Hold this position and you'll feel the stretch in the calf behind the knee and in the lower part of the thigh. Repeat with the other leg.

2. Lay down on your back with your legs straight and bring your knees to your chest. Clasp both hands behind your knee, keeping your thigh stabilized. Grasping your hand behind your ankle, straighten your knee as much as possible. Hold, and then repeat with the other leg.

3. Do a stiff-legged deadlift. Begin with light dumbbells and move to heavier ones when you are able. Keep a straight back and hinge forward at your hips, keeping your knees bent at a 20-degree angle. If you feel this exercise in your lower back, you are not doing it correctly.

4. Try a stability ball leg curl. Lie on the floor. Place your feet on the ball and your arms at your hips for support. Keep your legs straight and lift your hips up high. With your hips still in the air, bend your knees and bring your feet to the top of the ball. Reverse and lower your hips to the floor. Do two sets of six to eight repetitions.

Tips & Warnings

• Test your hamstrings. Stand on your left foot and bend your right knee. Swing your right leg up until your thigh moves past the point where it is parallel to the ground. Do this 8 or 10 times and notice the tension or stretch in your right hamstring.
• Tight hamstrings can cause a lot of problems, so it's important to keep them flexible. For example, people with tight hamstrings often keep their knees slightly bent. Over time, the patella (kneecap) continuously grinds against the front surface of the knee joint and may become irritated.

Resources

• Peak Performance provides lots of information about hamstrings.

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