Muscle workout: hamstrings

6 Hamstring Exercises Every Woman Should Add To Her Routine

Muscle workout: hamstrings

When it comes to lower-body training, targeting your hamstrings is key. The hamstring is a two-muscle joint, starting at the bottom of the hip bone, crossing the knee, and attaching at the tibia and fibula in the lower leg.

From helping you explode on the starting line to aiding you in declaration when you need to come to a quick stop, the muscles in the back of your legs are essential to optimal performance. They’re key to daily activity, too.

“Hamstrings are important for any activity that involves sitting, standing, walking, and running (both for knee flexion and hip extension),” says Adrian Richardson, Fitbit Coach and certified personal trainer.

Weak hamstrings also put you at risk for injury and can even increase pain or tightness in the lower back and throw off posture and pelvic alignment.

When it comes to experiencing those potential negative repercussions of weak hamstrings, women are the ones largely at risk. “Women are two to ten times more ly to have a knee ligament injury than men,” Richardson says.

“Women generally have an increased risk of weak hamstrings from a lack of training and wearing heeled shoes that put them on their toes, forcing their quads to do most of the work.

” The solution, Richardson says, is to train hamstrings and build posterior strength to overcome muscle imbalances. Fear that focusing on hamstrings will leave you bulky? Don’t be.

“Women tend to have a higher concentration of ‘slow twitch’ or type 1 msuscles fibers,” Richardson says. “These slow twitch fibers make women more resistant to muscle fatigue, meaning it takes longer to reach failure.

Combine this with estrogen’s anabolic, regenerative, and antioxidant properties, and a woman’s ability to build lean muscle mass and recover from weight training is generally superior to men.

” Ladies, this means you won’t get bulky, so train hard and often.

1. Stiff-Leg Dumbbell Deadlift

Directions:
1. Stand with feet hip-to-shoulder width apart, holding dumbbells at the front of the thighs, palms facing you.

2. With your legs mostly straight (maintaining a microbend in your knees), hinge forward at the waist.

3. While keeping your back straight, lower the weights towards your feet until you feel a stretch in your hamstrings. Make sure to keep your arms straight and the weights close to your body (over your toes when lowering). Lower until you feel a mild stretch in your hamstrings.

3. Slowly bring the weights up by extending the hips until you’re standing upright.

2.  Single-Leg Dumbbell Deadlift

Directions:

1. Stand with feet hip-width apart, holding one or two dumbbells (your choice) in front of the thighs, palms facing you.

2. With your legs mostly straight (maintaining a microbend in your knees), hinge forward at the waist while lifting one foot off the ground.

3. Keep the lifted leg straight as you lower the weight down towards your standing foot. Lower until you feel a stretch in the standing leg.
4. Reverse the motion, and repeat for reps. Be sure not to bounce or swing the weights.  

3. Air Squat

Directions:

1. Stand with your feet shoulder-width apart and arms straight out in front of you at shoulder level. If you need a modifications, keep your arms out in front of you to help maintain an upright torso.

2. Lower your body towards the ground by shifting your hips backwards and bending your knees. Make sure to keep your head up and back straight. Go down as far as your strength and mobility allow, aiming to break parallel. Keep your weight balanced between your midfoot and heel.

3. Return to standing by pushing the earth away with your feet, straightening your knees, and extending your hips until you’re standing upright. Squeeze your glutes at the top of the movement.

4. Single-Arm Kettlebell Swing

Directions:

Note: Before moving to single arm swings, you must be proficient at double arm swings.

1. Stand with your feet shoulder-width apart (or slightly wider). Make sure your heels, toes, and the balls of your feet are planted and that your knees track over your toes. Your shoulder should feel stable or “packed.”

2. With the kettlebell in front of you (handle horizontal and perpendicular to the body), assume a squat position (hips back, knees bent, spine long, core engaged) while reaching forward for the kettlebell.

3. Begin the swing by pulling the kettlebell back towards you while simultaneously extending your hips to lift the bell. Your body should form a straight line at the top of the wing. Your hips and knees should be fully extended, your back (and spine) should be neutral, and your glutes should contract. The kettlebell should momentarily “float.”

4. At the top of the swing, the kettlebell should act as an extension of your arms. A slight elbow bend is acceptable.

5. Your free arm can either tap the handle, mimic the swinging arm, guard your face, be placed behind your back, or just hang at your side. It should not swing excessively, or rest on your thigh.

6. During the backswing, the kettlebell handle should pass above the knees Your knees shouldn’t move forward on the upswing and there should be no twisting in your shoulders. Keep your breathing rhythmic to help power the swing.

Directions:

1. Anchor a thin band around a sturdy post or another stationary object.

2. Lying face down, loop the band around your ankles.

3. Curl your legs up towards your butt, and squeeze your glutes at the top of the curl. Slowly release, and repeat.

6. Partner Hamstring Curls

Directions:
1. Place a mat or foam pad beneath your knees, and have your partner hold your ankles to keep you stable. Place your hands across your chest or hold them up near your shoulders.

2. Slowly lower yourself towards the mat while contracting your hamstrings. Stay as tall as you can and keep your back straight.

3. When you start to lose the ability to resist gravity further, extend your arms so you don’t hit your face. Return to the starting position.

Source: https://blog.fitbit.com/hamstring-exercises/

The Best Hamstring Exercises For Women

Muscle workout: hamstrings

The following gym-based exercises are some of the best hamstring strengthening exercises that you can do. Try to incorporate these into your lower body and/or full body days with a focus on good form. Remember, it’s highly recommended that you perform a warm-up before any weights session!

Before you get started, here is a list of the gym equipment that you’ll need for this workout:

  • Wooden dowel
  • Barbell
  • Leg curl machine
  • Kettlebell
  • Dumbbells for each hand
  • Fitball
  • Yoga mat to lie on

Just remember, in order to see and feel results you need to consistently and regularly work this area, with the correct form. 

Exercise 1: Good Morning

What you need: wooden dowel

  1. With a wooden dowel resting across both shoulders, plant both feet on the floor hip-width apart. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.
  2. Inhale. Bend your knees slightly and set this as a fixed angle. Without changing the angle of your knees, hinge forward from your hips. Ensure that you maintain a proud chest and that your head is an extension of your spine. You should feel tension in your hamstrings (back of your legs).
  3. Exhale. Push through your heels and, using your glutes and hamstrings, extend your hips to return to the starting position. 

Aim to complete 3 sets of 10-12 repetitions.

What you need: barbell

  1. Holding a barbell with both hands in an overhand grip (palms facing towards your body) in front of your legs, plant both feet on the floor shoulder-width apart. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.
  2. Inhale. Bend your knees slightly and set this as a fixed angle. Without changing the angle of your knees, hinge forwards from your hips and allow the barbell to run along the length of your thighs and halfway down your shins. Ensure that you maintain a proud chest and that your head is an extension of your spine. You should feel tension in your hamstrings.
  3. As you reach halfway down your shins, exhale. Push through your heels and, using your glutes and hamstrings, extend your knees and hips to return to the starting position. Ensure that the barbell remains in contact with your legs.

Aim to complete 3 sets of 10-12 repetitions.

What you need: barbell

  1. Holding a barbell with an overhand grip (palms facing towards your body) in front of your legs, plant both feet on the floor further than hip-width apart. Point both feet slightly outward. This is your starting position.
  2. Inhale. Bending from the hips only, allow the barbell to run along the length of your thighs. Once the barbell reaches your knees, bend your knees and allow it to run halfway down the length of your shins. Ensure that you maintain a proud chest and that your head is an extension of your spine.
  3. As you reach halfway down your shins, exhale. Push through your heels and, using your glutes and hamstrings, extend your knees and hips to return to the starting position. Ensure that the barbell remains in contact with your legs.

Aim to complete 3 sets of 10-12 repetitions.

What you need: leg curl machine

  1. Begin lying in a prone position (face down) on the leg curl machine. Place your legs under the circular leg pad so that your legs are straight and the pad is resting between your calf and your ankle. Place both hands on the handles. This is your starting position.
  2. Inhale.
  3. Exhale. While keeping your torso as still as possible, bend your knees and push the circular pad up to bring your heels towards your glutes. You should feel tension in your hamstrings.
  4. Inhale. Slowly extend your knees to return to the starting position.

Aim to complete 3 sets of 10-12 repetitions.

What you need: kettlebell

  1. Holding a kettlebell in your right hand directly in front of your body, plant both feet on the floor slightly further than shoulder-width apart. 
  2. While maintaining a slight bend in your knees, tilt forwards from your hips and allow the kettlebell to gently swing backwards between your legs. This your starting position.
  3. Using your glutes and hamstrings, extend your legs and hips to swing the kettlebell forwards and upwards to shoulder height.
  4. Bend your knees and tilt forward from your hips to lower the kettlebell and return to the starting position.

Complete 10-12 repetitions on the same side before completing the same number of repetitions on the other side. Ensure that your glutes and hamstrings power the movement and you are not lifting the kettlebell with your arm and shoulder. 

Repeat this for a total of 3 sets.

What you need: dumbbells for each hand

  1. With a bench placed horizontally behind you and holding a dumbbell in each hand, plant both feet on the floor shoulder-width apart. Carefully step your right foot backwards, allowing the ball of your foot to rest on top of the bench. Carefully shuffle your left foot forward, if needed.
  2. Extend your arms by your sides to hold the dumbbells in a neutral grip (palms facing inwards). This is your starting position.
  3. Inhale. Bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle.
  4. Exhale. Push through the heel of your left foot and toe of your right foot to extend both legs and return to the starting position.

Aim to complete 10-12 repetitions on one side, before completing the remaining repetitions on the other side. 

Repeat this for a total of 3 sets.

What you need: fitball and yoga mat

  1. Start by lying flat on your back on a yoga mat with your feet elevated on a fitball. Allow your arms to rest by your sides on the mat.
  2. Inhale. Using your glutes and hamstrings, gently raise your hips off the floor so that you are resting on your upper back and your body forms one straight line from head to toe. This is your starting position.
  3. Exhale. While keeping your feet together and hips elevated, bend your knees to bring your feet in towards your glutes. This movement will cause the fitball to roll in towards you.
  4. Inhale. Extend your knees to return to the starting position, ensuring that your hips remain elevated. This movement will cause the fitball to roll away from you.

Aim to complete 3 sets of 10-12 repetitions.

Your hamstrings are a posterior muscle group, located at the back of your thigh. They are made up of three muscles: the semitendinosus, semimembranosus and biceps femoris. These muscle groups work together to extend your hips, tilt your pelvis and bend your knees. 

Why do I need to exercise my hamstrings?

Healthy hamstrings should be strong but also flexible — if your muscle fibres can easily lengthen and contract, there is less risk of muscle tears.

That's why doing hamstring exercises is important; by strengthening this muscle area, you may help reduce the risk of physical injury.

In particular, if you are a runner, performing hamstring strengthening exercises can help to improve your speed and running stride. 

Developing strong hamstrings is really important for your overall fitness — strong hamstrings can help improve your functional movement which means that you are less ly to be over-reliant on other muscle areas when you move. This over-reliance may contribute to injuries or muscle tightness in those areas and may make it hard to progress through your workouts.

Don’t worry — developing hamstring strength doesn’t necessarily mean you will appear ‘bulky’ or ‘big’. In fact, it may help create more balance and can help your lower body to appear leaner.

How do I strengthen my hamstrings?

As with any muscle development, the key to getting stronger and more defined hamstrings is through progressive overloading. 

In order to progress, your body needs to be forced to adapt to a pressure above what it has previously experienced. This means gradually increasing the physical workout demands on your body over time — in order to gain strength, size and endurance, you will need to gradually lift heavier weights, or lift the same weights but for more reps. 

The goal is to constantly challenge your body with extra pressure so that it is forced to adapt and doesn’t become too ‘comfortable’.

Would you prefer to have someone guide you through specialised workouts instead of being left to your own devices? 

If this is the case, be sure to download the SWEAT app and sign up to the PWR strength training program for women. Trainer Kelsey Wells takes away the hard work for you with a 24 week weights-based program that works every area of your body! Best of all, it contains audio instructions and videos to make sure your form is always on point.

Now you know some of the best hamstring exercises, you can put them into practice! Remember, the best way to achieve results with your fitness is a regular routine so be patient and stay focused on your journey. 

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

Source: https://www.sweat.com/blogs/fitness/hamstring-exercises

12 Best Hamstring Exercises For Use in Workouts for Stronger Legs

Muscle workout: hamstrings

There’s leg training. And then there’s hamstring training. And your hamstrings are often forgotten.

It happens to the best of us. You can easily go into the gym and crush a leg workout filled with squats and lunges, ending the session with your thighs on fire. But that doesn’t necessarily mean you smoked your hamstrings, the bands of muscle on the backs of your thighs.

They’re easy to forget, in much the same way that it’s easy to forget the importance of back training. You see your so-called “mirror muscles” your quads, abs, and chest whenever you see your reflection. It’s simply not the same for back muscles, hamstrings and glutes.

Eric Rosati

But your hamstrings are a key muscle that you want to train. They’re one of the largest muscle groups in the body and can dictate a large amount of how successful you are with all your lower-body exercises and with metabolic flexibility, too.

(Translation: Training your hamstrings will make you better at your classic squat exercises, and put you in position to burn through more calories, too.

) Having a little extra hamstring meat can also make you a faster runner, and it’ll finish out the look of your legs in a pair of shorts or swim trunks, too.

That’s why it’s so important to do a little targeted hamstring training.

Your Quick Anatomy Lesson

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Your hamstrings actually consist of three main muscles: the semimembranosus, the semitendinosus, and the biceps femoris. The biceps femoris includes two separate heads, a long head and a short head.

Both semis and the long head of the biceps femoris originate at the ischial tuberosity in the pelvis — and that’s important. That means they are involved in hip extension. What’s hip extension? That’s what happens when you stand up straight, and your thigh and torso straighten out. (The short head of the biceps femoris originates at the shaft of the femur, or thigh bone.)

This means that hip extension moves glute bridges, and even the final act of standing up fully straight and pushing your pelvis forward during a squat, will recruit a lot of hamstring muscle (although these moves won’t recruit the short head of the biceps femoris). Don’t discount such moves when training hamstrings.

Meanwhile, all your hamstring muscles are active during knee flexion, the bending of your knee. Semimembranosus and semitendinosus insert at the tibia, while the biceps femoris insert at the head of the fibula.

That placement means your lower leg internally rotates because of the semis, while it externally rotates because of the biceps femoris.

This means you can create focus on different muscles by thinking about tibial rotation.

Your Hamstrings’ Opposing Muscle Group

The hamstrings are commonly known as the opposing muscle group to the quadriceps, but that doesn’t mean that when one of these muscles is working, the other group is relaxed. Hamstrings and quads work together; in order to stand, you must exhibit both hip extension and knee extension.

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This collaborative effort happens more often than you would think with all lower-body exercises. That means you can isolate your hamstrings, but it’s not the lone way to train them; when you’re doing squats and lunges, your hammies are getting plenty of work, too.

Your Hamstring Exercise Library

If you want to develop your hamstrings into the powerhouses their supposed to be, you need to use a variety of exercises. Here are 12 moves you can mix into your leg day training.

Deadlift

This may be the most well-known lower-body exercise out there, and it’s your hamstrings’ greatest tool for growth. The combination of heavy weight, multi-joint action, and hip extension is a recipe for quality muscular development.

How to: With feet shoulder-width apart and arms just outside of the legs, push the hips back as far as possible then bend the knee far enough to reach the bar.

Keeping your core tight and your spine as tall as possible, pull the bar from the ground by standing tall and pulling the hips back to your standing position.

Slowly lower the bar back to the ground, pushing your hips back as you do. Do 3 sets of 6 to 8 reps.

Romanian Deadlift

Romanian Deadlift is a great hip-hinging pattern that involves the hip extension of the deadlift while eliminating any extra knee action or focus. You maintain a soft bend in the knee, which places the emphasis of the move entirely on your posterior chain.

How to: Stand with feet shoulder-width apart, holding a loaded barbell at your hips with an overhand grip. Your knees should be slightly bent.

Slowly push your hips all the way back with the weight gliding close to the front of your leg. Lower until you feel slight tension in your hamstrings, or until your torso is parallel to the ground, whichever comes first.

Pull your hips forward and stand to return to the start. That’s 1 rep; do 3 sets of 6 to 8 reps.

Single-Leg Deadlift

The single-leg deadlift has all the advantages of the Romanian deadlift, except it recruits more posterior chain muscles to maintain stability. The gluteus medius jumps into the action to stabilize your femur at the hip joint while you focus your body to remain parallel to the ground.

How to: Stand with feet together and hold the weight in front of your thigh, arm extended and hands pronated. Bend left knee slightly as you bend forward from your hips, extending right leg to hip height behind you as you lower bar toward the floor. Rise up to the starting position and repeat. Switch sides to complete one full repetition. Do 3 sets of 6 to 8 reps.

Hex-Bar Deadlift

The most translatable lower body move to everyday life that we have. The hex bar relieves the stress on the upper body by placing the hands in a neutral grip by your sides. This allows you to pack on more weight on, challenging your legs that much more.

How to: Lower your body down to grab the high handles of the hex bar with feet shoulder-width apart. Keeping your core tight and your shoulders above your hips, extend your knees and hips to stand up.

Your upper body should remain as relaxed as possible while maintaining a firm grip on the bar. Squeeze your glutes at the top. Slowly lower the bar to the ground, pushing your butt back as you do.

That’s 1 rep; do 3 sets of 6 to 8.

Glute Bridge

This is the move we’ve all seen in some fitness video at some point. It’s both simple enough that anyone can do it, and useful enough to pack muscle on anyone of any level.

How to: Lie flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Drive your heels into the ground, and lift your torso and upper legs into the air, extending your hips until your thighs and torso are in line with each other. Squeeze your glutes. Hold for a 2-second count. Return to the start. That’s 1 rep; do 3 sets of 10.

Barbell Hip Thrust

The barbell hip thrust is similar to the glute bridge, but it challenges hip extension by adding increased load. This will also attack your glutes.

How to: Sit on the ground, with your shoulder blades against a bench, feet flat on the floor, shoulder-width apart, knees bent. A barbell should be across the front of your hips. Hold the bar with your hands, stabilizing it.

Squeeze your glutes to raise your hips off the ground and raise the bar off the floor. (Keep your chin tucked to maintain proper ribcage positioning. Pause when your thighs and torso are in line with each other, then return to the start.

That’s 1 rep; do 3 sets of 8 to 10.

Slider/Swiss Ball Leg Curl

This is your traditional weight room machine leg curl, married to glute- and hamstring-challenging instability. The best part: It’ll rock your lower body with only bodyweight and gravity.

How to: Lie flat on your back with your feet flat on the ground and shoulder-width apart.

Place the backs of your heels either on two sliders or a Swiss ball (if you use a Swiss ball, you’ll have to lift your thighs and lower back off the ground to get into position). This is the start. Tighten your core.

Now pull your heels back as far as possible, bending at the knees primarily to do this. Pause, then push them back out so your legs are now straight. That’s 1 rep; do 3 sets of 10 to 12.

Kettlebell Swing

The basic kettlebell swing is one of the best ballistic moves you can add into a routine.

It’s a movement that’s actually similar to a bodyweight broad jump, loading your hips and hamstrings, then forcing you to explode your pelvis and hips forward into extension.

It’s a power-packed move that your hamstrings will feel for days, and it has multiple uses: It’ll get your metabolism up, and it trains your upper and mid-back more than you may think, too.

How to: Stand with an athletic stance, a kettlebell just in front of you. Grasp the kettlebell with both hands, then lift your hips enough to swing the bell back between your legs. Keep your core tight and aim to keep your back flat as you do this; don’t round your back.

From that loaded position, explode your hips forward, squeezing your glutes and propelling your arms straight out in front of you, “swinging” the kettlebell to about eye level. Your torso should stay rigid once the kettlebell is at eye level.

Let the kettlebell’s momentum take it back downward, then, as it descends toward you, push your hips back for another swing. That’s 1 rep; do 3 sets of 12 to 15.

Glute Ham Raise

The glute-ham raise machine is a go-to posterior chain move, somewhat mimicking the feel of a Romanian deadlift.

How to: Fix yourself into the glute-ham raise machine with the largest pad just above the knee. From the tall kneeling position, slowly lean forward with a controlled tall posture as far down as possible. From the end point, pull your body back up to the tall kneeling position using the hamstrings to curl you up. That is one rep.

Reverse Sled Pulls

In the same way driving a sled forward will hammer the quadriceps, dragging it backwards will call on the hamstrings. You’re also training the hamstrings in a real way, placing them in the same position they wind up in when they’re decelerating your lower body.

How to: Attach a TRX or strap to the sled and grab the TRX handles with both hands, chest facing the sled. Lean back, creating full tension in the strap while sitting back into an athletic stance. With arms extended in front, slowly drag the sled while walking backwards maintaining that athletic starting position. Do this move for distance; hit 3 sets of 25 to 30 feet.

Machine Leg Curl

The hamstring’s main job is to flex the knee. This machine places you in ideal position to do this.

How to: Set up in a leg curl machine and select a moderate amount of weight. Your calves should be against the leg piece of the machine. Flex at the knees to curl the leg piece back to your hamstrings; pause when it touches your hamstrings. Slowly return to the start. That’s 1 rep; do 3 sets of 12 to 15.

Cardio Row

The venerable cardio row does more than get your heart rate up; it’ll fire up your glutes and hamstrings, too. In fact, if you row with explosive power, there’s a good chance you’ll get off the rower with your hamstrings and glutes on fire. The movement of the cardio row, when done correctly, somewhat mimics a deadlift and barbell row, with both moves simply on a different plane.

How to: Set up on a cardio rower, and secure your feet. Bend at the knees and hips and hinge your torso forward slightly to grasp the handle.

Holding it tightly with an overhand grip, straighten your knees and hips, hinge backward slightly, and pull the handle to your lower chest. Repeat the motion until you’ve covered the time or distance you want.

A good starting point: Do 3 two-minute intervals of rowing, resting two minutes between each set.

Source: https://www.menshealth.com/fitness/a26786932/best-hamstring-workouts/

13 Best Hamstring Exercises – Hamstring Strengthening Exercises At Home

Muscle workout: hamstrings

Time: 15 minutes

Equipment: Dumbbells, resistance band

Good for: Hamstrings

Instructions: Choose three moves below. For each move, do 15 reps, then continue to the next move. Repeat the entire three-move circuit two to three times.

Roxie Jones—NASM-certified trainer, SoulCycle Instructor, and Talent Hack ambassador—is sharing her go-to moves. Sprinkle these exercises into your leg routine two to three times a week, or create a focused hamstrings workout for max results.

How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That's one rep. Complete 15 reps.

How to: Lie on your back with your arms out to the side, knees bent, and feet flat on the floor, hip-width apart. Keeping your thighs aligned, straighten one leg so that your toes point up. Squeeze your glutes to lift your hips evenly off the floor, then lower. That’s one rep. Complete 15 reps on each side.

How to: Get on all fours on top of your mat. Place a dumbbell at the crease of your knee.

Keep your right knee bent at 90 degrees as you lift your leg into the air until your body forms a straight line from shoulders to knee, your right toe kicking toward the ceiling.

Reverse the movement to return to start. That's one rep. Complete 15 reps on each side.

How to: Sit on your mat and place your hands on the ground, underneath your shoulders. Press into your hands, stretch your legs out straight, and lift your hips into the air.

Your body should form a straight line from feet to torso. Keep your hips raised for three seconds, then lower back to the ground. That's one rep. Complete 15 reps.

How to: Sit on your mat and place your hands on the ground, underneath your shoulders. Press into your hands, stretch your legs out straight, and lift your hips into the air.

Your body should form a straight line from feet to torso. Keep your hips raised while you bend your right knee, and tap your right toes on the ground. Extend your right leg back to the starting position, and repeat on the left side.

That's one rep. Complete 15 reps.

How to: Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms up, at shoulder level.

Raise your hips so your body forms a straight line from your shoulders to your knees. Brace your abs and lift your right knee toward your chest. Pause, then lower your right foot. Repeat with the other leg.

That's one rep. Complete 15 reps.

How to: Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms up, at shoulder level.

Raise your hips so your body forms a straight line from your shoulders to your knees. Brace your abs, bend your right knee, and press your toes into the ground below your butt. Bring the left toes to the same point. Then extend your right leg back to the starting point, followed by your left. That's one rep. Complete 15 reps.

How to: Sit with your knees bent and your feet flat on the floor. Position your palms down next to either side of your butt.

Push your hands and feet into the floor and raise your torso and thighs a few inches so your butt is hovering above the ground. Take a step forward, simultaneously moving your right hand and left foot. Repeat with your left hand and right foot.

That's one rep. Continue alternating without allowing your butt to drop. Complete 15 reps.

How to: Lie on your back with your knees bent, feet on top of a towel. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling.

Hold the positionas you extend your legs until they're completely straight. Then, engage your hamstrings, bend your knees, and bring your feet toward your butt. That's one rep.

Complete 15 reps.

Kick Back With Resistance Band

How to: While standing, loop a resistance band around your left foot, and hold the other end in both hands. Hinge your upper body forward slightly. Press your right leg backward at a diagonal, until it's completely extended. Return to start. That's one rep. Complete 15 reps on each side.

How to:Hold two dumbbells in your hands, stand with your feet hip-width apart, knees slightly bent. Position the dumbbells in front of your thighs, palms facing your body.

Keeping your knees slightly bent, press your hips back as you bend at the waist and lower the weights toward the floor. Squeeze your glutes to return to standing. That's one rep. Complete 15 reps.

How to: Hold two dumbbells in your hands, stand with your feet hip-width apart, knees slightly bent. Position the dumbbells in front of your thighs, palms facing your body.

Keeping your knees slightly bent, extend your right leg back as you bend at the waist and lower the weights toward the floor. Squeeze your glutes to return to standing. That's one rep.

Complete 15 reps on each side.

How to: Stand with your feet shoulder-width apart. Hold two dumbbells in your hands, bend your arms, and place them behind your shoulders. Keeping your knees slightly bent and your torso straight, slowly bend from your hips until your upper body is parallel to the floor. Hold for a moment, then return to start. That's one rep. Complete 15 reps.

Source: https://www.womenshealthmag.com/fitness/a19962155/hamstring-exercises/

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