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Lower Body Exercises to Strengthen Hamstrings

Abhay Burande
Hamstrings are a group of muscles that have multiple functions, including hip extension, which is essential when you wish to jump and sprint. Here are a few important exercises that will strengthen your hamstring muscles.
Just as you pay close attention to working your upper body, on leg days, you need to focus on stretching, strengthening, and exercising your hamstrings as well. On the other hand, many times, hamstring strengthening exercises are performed in order to rehabilitate the muscles after an injury.
Which is why, depending on the reasons you're looking for these exercises, consult with a personal trainer or a physiotherapist beforehand.

7 Exercises to Perform at Home or a Gym
Place the barbell in front of you, keep your feet hip width apart, and stand straight. As you exhale, bend from your knees and keep your back straight. Pick up the barbell with both hands and as you inhale, place it over your neck, resting on your shoulder.
Barbell Lunges
Exhale, bring your left leg forward, and bend both your knees simultaneously. Stay in the position for a second, inhale, and come back to the first position. Follow the same steps with the right leg. Do 10 repetitions on each leg.
While holding a dumbbell in each hand, stand with your feet hip width apart. As you exhale, bring your left leg forward and bend both your knees at the same time. Stay in the position for a second, inhale, and come back to the first position. Do 10 repetitions on each leg.
Dumbbell Lunges
Place the barbell in front of you, keep your feet hip with apart, and stand straight. As you exhale, bend from your knees and hold the barbell with both hands. Keep your back straight and your knees bent.
Barbell Deadlifts
As you inhale, lift the barbell as you straighten your back and knees. Hold this position for a second, exhale, and bring the barbell back on the floor. Do 2 to 3 sets of 10 repetitions each.
Just the way we performed the barbell deadlift in the mentioned exercise, this is somewhat similar to it. The only difference is that you will keep your legs straight. Exhale and bend from your waist to hold the barbell with both hands.
Barbell Stiff-leg Deadlifts
Keep your back straight along with your legs. Inhale and pick up the barbell as you straighten your back. Hold this position for a second, exhale, and bring the barbell back on the floor. Do 2 to 3 sets of 10 repetitions each.
For this exercise, you will require a hamstring machine. Sit on the machine and select an appropriate weight you can work with. Inhale, and while exhaling, push both legs downwards as if the heels are trying to touch the hamstrings.
Seated Leg Curls
Hold the position for a second, inhale, and come back to the starting position. Do 2 to 3 sets of 10 repetitions each.

Place a stability ball on the floor and lie on the floor over your back. Place your legs (till your calves) on the stability ball. Keep your hands placed firmly on the ground, palms facing downward.
Exercise Ball Curls
Inhale, and while exhaling, bend your knees as you bring the stability ball closer to you. Push your waist and hips upward, and hold the position for a second. Inhale and bring your entire body back to its original position. Do 2 to 3 sets of 10 repetitions each.

One Leg Lying Curls

Place a stability ball on the floor and lie on your stomach. Make sure the tip of your legs are touching the floor and are hip width apart. Exhale and bend your left from the knee.
Hold the position for a second, inhale, and bring the leg back to the starting position. Do 10 repetitions on the left leg, and then do the same steps on the right leg.
If you have never performed any of the mentioned exercises before, make sure you consult with a professional and experienced physical trainer for helpful advice for yourself.
Disclaimer: Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.