The hamstrings are the big muscles on the back of your thighs. Together with the quadriceps, the hamstrings make walking and standing possible.
The hamstrings are made up of the following muscles - the biceps femoris (short and long head), the semimembranosus, and the semitendinosus.
The hamstrings are a weak muscle when compared with the quadriceps (front thigh muscle). Both the hamstrings and the quadriceps pull on the knee joint, so if one of those muscles is stronger than the other, then knee problems are bound to arise. A good rule of thumb is to make sure that the hamstrings are 2/3 as strong as the quadriceps. For example, if you can resist 100 lbs with your quads, then you should be able to resist 66 lbs with your hamstrings.
Single Legged Romanian Deadlifts
- Stand with your feet shoulder-width apart and knees slightly bent and raise one leg.
- Without changing the bend in your knee, bend at your hips, and lower your torso until it's almost parallel to the floor.
- Tense your glutes and then bring yourself back to the starting position.
- Get down on all fours and position your hands under your shoulders and your knees under your hips.
- Kick back with one leg and squeeze your glutes.
- Slowly return to starting position by bending your knee and lowering your leg.
- Switch Legs. Repeat.
Nordic Hamstring Curl
- Go to your knees and ask someone to hold your ankles.
- Put your hands in front of you
- With a slight bend in your knees slowly bring your body to the ground (slower is better)
- Push up and reset to the starting position.
- Stand with your feet a little past shoulder width apart with a slight bend at your knee. Place your hands behind the back of your head.
- Keeping your back straight, rotate your hips to bring your shoulders down towards the floor. Stop when your chest is parallel with the floor.