These hamstring moves will leave you strong, flexible, and injury-free.
And they are always in need of some TLC.
When hamstrings are weak, they can causeknee painand increase the possibility of strain, says Maggiacomo.
Photo: Getty Images
A few clues to help gauge if your hamstrings aren’t strong enough or activating like they should?
“Another key factor to look at is how the pelvis rotates, and how the lumbar spine participates.
This is incredibly relevant with hamstring function since the hamstring muscle group actually connects onto the pelvis.”
Illustration by Kailey Whitman
In other words: Daily stretching is key.
Super-tight hamstrings (or really, shortened hamstrings) should also give you pause.
And know this: If your hammies are happy, you will be too.
Illustration by Kailey Whitman
8 Easy Hamstring Exercises
1.
You should feel a stretch in the hamstrings.
Return to standing position and repeat for several reps.
2.
Illustration by Kailey Whitman
With your core engaged and chest lifted, slowly send your hips back while bending your knees.
Lower down until your quads are as close to parallel to the floor as possible.
Drive into your heels to rise back up to standing.
Illustration by Kailey Whitman
Slowly lower your butt back down to the floor and then repeat.
Bend knee and return that leg back to starting position.
Repeat on the other side.
Illustration by Kailey Whitman
Standing Marches
Stand tall and drive one knee up to hip height.
Continue alternating at your own pace.
Bend your knee, then straighten.
Hamstring Curl.Illustration by Candra Huff
Deadlift
Stand with your feet a little bit wider than hip distance apart, instructs Aueron.
Then hinge your hips backward, keeping your knees relatively straight.
Come back up to a vertical position.
Deadlift.Illustration by Candra Huff
If you don’t have traditional weights, you’re free to hold anything heavy, Aueron says.
Bulgarian Split Squat
Stand with your back foot elevated on a surface, such as a bench or stool.
“Be sure that your hips and shoulders are square to the floor,” Silva says.
Bulgarian Split Squat.Illustration by Candra Huff
“Your upper body and left leg should form a line parallel to the floor.”
Lower your leg and return to standing.
Repeat on the other side.
One Leg Deadlift.
If you lose balance, Silva says you’re free to lower the weight towards your working side.
4 Easy Ways to Stretch Your Hamstrings
1.
It’s totally OK to have a slight bend in the knees.
Illustration by Kailey Whitman
Downward Dog
Begin on all fours with your knees hip-width apart and hands directly below your shoulders.
Press back into your heels to straighten your knees and draw your tailbone up to the sky.
Return to starting position.
Illustration by Kailey Whitman
Half Kneeling Hamstring Stretch
In a kneeling position, place one leg straight in front of you.
Keep your hips square and your toes pointed up, then hinge at the hips.
Pause and return to the starting position.
Half Kneeling Hamstring Stretch.Illustration by Candra Huff
you’re able to keep the opposite leg straight or slightly bent.
Hold for 30-90 seconds and return to the starting position.
2021;13(1):49-56. doi:10.1177/1941738120932911
University of Rochester Medical Center.Knees are casualties of women’s sports.
Hamstring Supine Stretch.
American Council of Exercise.What is the best exercise for the hamstrings?Published 2018.
2018;32(8):2190-2198. doi:10.1519/JSC.0000000000002645
