Of the many things that come to mind when we compile our fitness to-do list, pulling a hamstring is likely nowhere to be found. But this sort of injury is not an unheard of incident for anyone with a rigorous training regimen or active in sports; in fact, reports of hamstring injuries are commonplace in the athletic world. Those who adhere to a strict running regimen need to be especially cognizant of these maladies by taking preemptive measures to strengthen these muscles to guard against future injuries. Unfortunately, too many of us overlook the importance of ensuring our hamstrings receive sufficient work. This can end in injury when they receive excessive stress; the odds of tightened or strained hamstrings increase when we show them a lack of attentiveness during workouts. Running programs can be severely impeded by this, and discussing a few exercises intended to keep the hamstrings flexible and strong can be a huge help to stopping this problem before it starts.
Three primary muscles located on the back of the upper leg comprise what we collectively refer to as the hamstring; their main function is to assist in knee flexion and hip extension. These three muscles are known as the Biceps Femoris (made up of a long and short head), Semimembranosus, and Semitendinosus.
There are a number of effective lower body workouts you can integrate into your regimen to strengthen hamstrings. Leg curls are one such routine which have carved out a reputation for granting top notch hamstring workouts, and there is a growing trend to utilize stability balls for purposes of performing them. Stability ball leg curls are easy to perform: simply lie down on the floor with the stability ball in front of you, then rest your feet on it. Use your ankles to roll the ball back toward the waist before returning it to the starting position; this qualifies as one full repetition. You may do this exercise while keeping glute muscles in contact with the ground, but it can also be done by lifting this portion of the body off the ground while you roll the ball toward the body. By lifting your glutes off the ground and holding that position, it will also be up to the hamstring-strengthening task via an exercise known as hip raises. You can perform hip raises using varying equipment or a mat; it simply requires an elevated surface, not necessarily an exercise ball.
Exercise ball leg curls are a variation of the lying machine leg curls; the equipment required to perform leg curls can be commonly found at commercial gyms or for home use. To do these, lay your chest on the bench with head facing the floor. Wrap your ankles around the padding, then curl the weight up toward your body. Also known as “hamstring curls”, these exercises will give them work which has been sorely lacking. You can also do these while sitting upright, simply bringing the weight back toward the body using the same trajectory of motion.
Good Morning workouts might have a funny name, but they are a fantastic way to focus on the hamstrings. Alternatively known as “barbell good mornings,” these exercises are popular with those seeking to add lower body tone. Its name was derived from its resemblance of a bow, one which might be employed when telling a friend “good morning,” and it works the lower back in addition to hamstring muscles.
To complete these sets, first rest a barbell (which can be loaded with weights or empty, depending on the poundage you are comfortable with) on the shoulders. Once it is securely on the shoulders, lean forward at the hips, being careful to keep the head facing forward during the entirety of the motion. Use controlled movements as you do Good Mornings; do not add additional weight until you have form down to a T. You should feel the focus on the hamstrings while doing Good Mornings, which serves as a telltale sign this exercise is doing its job.
Integrating dead lifts into your fitness routine will build stronger hamstrings as well. These lifts begin with the bar sitting on the floor; bend down to pick it up (arms straight, toes underneath the bar, and the bend coming at the knees); lift it up as you stand up straight, then place it back down for completion of one repetition. The force should be generated from the lower body: the back should not be lifting this weight, as doing so can result in severe injury.
Donkey leg lifts are another hamstring exercise not requiring weights. Simply get on all fours on the floor, hands and knees in contact with the ground. Then, one leg at a time, extend your leg out behind your body; while keeping it straight, lift the leg into the air before bringing it back in toward the body.
A similar exercise to this known as the one legged cable kickback can be done while standing. It is performed by attaching an ankle cuff to one leg before extending it upwards and back behind the body.
We would be remiss to discuss methods for strengthening the hamstrings without mention of lunges. You may use barbells or dumbbells while performing this exercise; it is a noteworthy lower body routine that will be of tremendous benefit to hamstrings when properly executed. When performing lunges with a barbell, you will start out in the same position as Good Mornings: standing upright with the dumbbell lying across your shoulders. Step, or “lunge” forward one leg and a time, leaning forward on your lead knee until it reaches a 90 degree angle. The knee of the opposite leg is simultaneously bent toward the floor (stopping just short of touching it in the process.) Alternate between each leg as hamstrings are recruited; when first beginning this exercise, you will feel heaviness in hamstrings the next day (but no need to worry, this is simply evidence that you are doing them properly.)
Squats work a number of lower body muscles, acting as a good hamstring exercise in the process. These are the flagship exercise for working the legs, and may be done with a loaded barbell, a barbell with no weight on it, or even with no barbell. But be sure to give squats a place at the workout table if strengthened hamstrings are the end goal.
Formulating a routine that features at least one of these exercises will help you attain hamstrings able to withstand much more stress. The more of these top notch workouts you mix into your regimen, the better: they will tone the lower body while banishing hamstring injuries in the process.