Thread: Hamstring exercises

Outside of the gym, are there any really good hamstring exercises that are fairly easy on the knees? I have some ankle weights but haven't figured out how to use them for what I want. Any help is greatly appreciated as a gym membership is out of the question right now.

With ankle weights on, lie on your stomach on a padded surface (thick carpet, folded blanket, yoga mat, etc). Bend your legs slowly, bringing your heels toward your butt. Slowly straighten again.

The slower you move through the exercise the more resistance you'll feel. You can do both legs together or one at a time, whatever suits you. When you're ready to increase resistance, you can try using an inexpensive exercise band around your ankles and working one leg at a time.

You can also 'pulse' the movement. Lift your feet toward your heels slowly and see where in your range of motion you feel the maximum amount of work happening in your hammies. Hold right there and pulse back and forth, slowly, just an inch or so, for 30 seconds to a minute, then complete the movement.

What about bridges? On your back with your legs on a stability ball, slowly rolling up your spine until you are in the bridge position. You can also do this with straight legs on the ball. I feel it!

Originally Posted by shimarella

What about bridges? On your back with your legs on a stability ball, slowly rolling up your spine until you are in the bridge position. You can also do this with straight legs on the ball. I feel it!

And if you don't have a ball, you can do it with your feet on the floor.

An effective hamstring exercise that I love that requires no bending or movement in the knees whatsoever are a modified "Good Morning".

Check out the link; it shows the form.

Modify for more comfort in the lower back:
Slightly bend the knees. Hold the weights in your hands and just let your arms hang forward/downward as you bend forward and back up; bending back up is what engages the hamstring. I do it this way with free weight or bar bell or even nothing.

Do it very slowly lowering and raising.

Take another look at Lauren's photo of the bridge-when you do the bridge, it gets your hamstrings and your buns. If you want to intensify the movement, however, and involve MORE muscle areas...get one of those small weighted balls (like Leslie Sansone uses in Walk Away The Pounds). They are small, 2-4 pounds each, and are usually filled with sand or something, so they are pliable.

Put the ball between your knees, and SQUEEZE hard. Keep squeezing, and then go up into the bridge position, and keep squeezing your thighs together as hard as you can. Hold until your muscles give out. This will not only get your hamstrings...it will also INTENSIFY the gluteal/bun work, and it will also REALLY get your inner thighs, and bring the quadriceps (front thighs) into play as well! It is a REALLY good exercise! ..g.:

I mean, if you are going to do the exercise, it is just a way to get MORE muscle activity involved-doing more, in the same amount of time.

Thanks guys! I've tried what Lauren said in her first post but I don't think my weights are heavy enough. I got to 120 without getting tired. Did the good morning and got tired after 75. Will try the bridge next.