Hamstring Exercises That Are Safe on the Knees

The hamstring muscle groups are designed to function in a similar manner as the arm biceps, which is why this muscle group is called the leg bicep. By increasing the strength and density of this muscle group, you will be able to run faster, improve your balance and burn more calories while resting due to the muscle group's large size. While targeting your hamstrings is a vital aspect of any exercise plan, if you have sore or injured knees, you should perform modified exercises that engage the hamstrings without putting excessive strain on your knees.

Straight Leg Dead Lifts

This exercise engages the hamstring, lower back and gluteal (buttocks) muscle groups. Keeping your legs straight throughout this exercise will reduce the amount of strain and stress on your knees, which makes this movement ideal for those who have had knee injuries. Be extremely careful with this exercise, ensuring that you never use an excessive amount of weight, which would add dangerous strain to your lower back.

Begin this exercise by holding either a barbell or two dumbbells in front of your body with your arms hanging comfortably. If you are holding dumbbells, make sure that your palms are facing toward your body and your thumbs pointing toward each other; for a barbell, place your hands shoulder-width apart on the bar and keep your thumbs pointing toward each other. Place your feet shoulder-width apart and slightly bend your knees. Keeping your chest straight and your back in neutral position, bend at your hips to bring your upper body down toward the floor. Return to the start position. Do not allow your back to curve throughout this exercise. Perform a total of 15 repetitions with a goal of two sets.

Exercise Ball Hamstring Curls

To perform this exercise, you will need an exercise ball and ample floor space. Make sure you clear any obstructions from the floor to ensure that you have plenty of room. Because this exercise does not utilize any additional weights, it is ideal for those with injured, recovering or weak knees. This exercise also isolates the hamstring muscle group, which makes it effective in breaking down these muscles to increase strength and density.

To begin, lie flat on the ground and place the exercise ball directly under your feet. Raise your hips off of the ground, which will cause the majority of your body weight to be supported by your shoulders. Extend your arms laterally beside you for stability and contract your abdominal muscles. Keeping your heels pressed firmly against the exercise ball pull your feet toward your body, moving the ball with them. Make sure that you keep your feet pressed firmly against the ball to prevent it from rolling away. Slowly push your feet back to the starting position and repeat for a total of 30 repetitions. Rest for two minutes and perform another set of 30 repetitions.

References

• Hamstring Exercises
• Exercise Ball Hamstring Curls

Resources

• Hamstring Muscle Groups and Exercise Information
• Hamstring Exercise Routines

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