Your hamstrings are comprised of three separate muscles that run down the back of your thigh. These muscles originate in the pelvis and extend below the back of your knee. The strength of your hamstring defines its capability to resist pulls and strains. Exercises to strengthen your hamstrings are good investments for your health. Here are a few exercises that greatly enhance the strength of your hamstrings.
Standing Leg Curls with Catch. Begin with a light load on the standing leg curl machine. Raise the leg with weight back in the concentric phase. Hold this for a while. Then start lowering the leg, allow the weight to free fall and catch it near the bottom of its eccentric phase. Your leg does not necessarily have to lose contact with the weight but must permit a sudden drop and catch. This exercise somehow imitates the eccentric swing phase that happens when you run.
Nordic ReverseCurl/Glute Ham Curl. Start by kneeling on the floor with feet stretched behind and the trunk upright at a 90-degree angle. It is recommended that you place some soft support under the knee. Bend forward until your body reaches a certain angle with the under eccentric hamstring control. Go back to the first position using your hands. Use your hands to steady this part if necessary to avoid falling face down. Perform 2 sets of 10 exercises with two minute rest gap. You can stand up and loosen off during the gap. Do not do this exercise during the same day as you do your leg curls.
Romanian Deadlifts. Select the appropriate barbell that you can carry comfortably at an upright deadlift position at the thighs. But make sure that the weight is not too light. While keeping the legs either straight or slightly bent, lower the bar until it reaches a position where you can feel your hamstrings working. Stop somewhere around the shins. Return to your starting position. Always make sure that you do not force yourself too much with this exercise. Stop when discomfort or pain arises. You can perform 2 sets of 10 exercises with 1-2 minute rest gaps. Gradually increase the intensity as you get used to the weights you lift.