How To Do Hamstring Exercises Without Injuring Your Muscles

The hamstring is a muscle that runs down the back of your thigh connecting the buttocks and the knee. If this muscle is not properly exercised, long term injuries can occur. By doing proper hamstring exercises you can prevent these injuries that can be extremely painful. These exercises also develop the calf muscles, and can help prevent some lower back pain.

It is best to do these  after a short warm up. You want your legs to be warm so that blood will be pumping through the area. Doing hamstring exercise while your muscles are cold can lead to tears and strains.

The best exercise to start with is the hamstring stretch. Follow these steps for optimal stretching:

1. Lie flat on your back, with your legs extended straight out
2. Pull one foot in toward your buttocks, causing your knee to be bent
3. Slowly lift the leg that is still straight as high as you can without bending your knee. You want the bottom of your foot to be toward the ceiling.
4. Hold this position for 10 seconds.
5. Rotate the leg you are stretching, and continue until each leg has been stretched 5 times.

After your hamstring is stretched, it is time to complete strengthening exercises. The lying leg curl, standing free leg curl, and the dead lift are great strengthening exercises that should be done only after your hamstring is stretched. Complete each of the following steps 10-20 times each.

Lying Leg Curl:

If you are at your local gym, locate the proper machine for leg curls. You want to face the machine so the leg curl bar is behind you. Lean over the seat, so your belly is on the seat. Place your ankles under the padded rollers. Slowly, engaging your muscles, bring your heels into your buttocks and slowly release back to your original position.

Standing Free Leg Curl:

Stand beside a high backed chair, or high counter top. Place your hand on the chair or counter top for balance, and bring the heel of the foot not next to the chair back toward your buttocks. Grab your foot with your freehand and pull back so that you feel your muscle stretching. It is very important to keep your back as straight as possible. Hold for a count of five.

Dead lift:

While holding light free weights, bend your knees until you are in a comfortable squatting position. Keep your hands down by your thighs, and keep your back straight. Slowly squat down and then rise back to your original squatting position. Most of the lifting should be from your thighs.
 
By following these simple hamstring exercises you can prevent injuries while also toning up your muscle groups. It is important for people of all ages and athletic abilities to ensure proper care of their hamstrings.