Learn how to protect and strengthen your hamstrings

The hamstrings, the muscles that make up the back of your thighs, have a vital role protecting the hips and for bending the knees, so it is essential you keep them strong and toned.

You need your hamstrings to run, jump, dance, bend your trunk and rotate the knee inwards and outwards. When these muscles get stiff, this leads to hip problems, but if you keep them toned and firm you will be more agile, mobile and resistant, particularly when standing.

Because these muscles are not as visible as the thighs or buttocks, they are sometimes neglected, but there are numerous simple exercises that help to strengthen this area and prevent contractures and fibre rupture.

1. The good morning hamstring exercise.

You can do this with or without weights (dumbbells or a bar). Stand with your feet apart at hip width, arms stretched out or with your hands behind your ears. Keep your back straight and bend over at the waist. Bend forward as far as you can without lifting your heels. Keep your knees slightly bent to help you to keep your balance. As well the hamstrings, this targets the buttocks, lower back and quadriceps. 

2. The Nordic hamstring exercise.

Kneel on a mat or mattress with your hand on your back. Keep your ankles together. Ask someone to hold your feet. Keeping your back straight, lower your body forward and hold the position for a few seconds. You can also hold your legs down below the knee with a bar or do the exercise while standing using a belt.

3. Hip lifts.

Lie face up, legs straight and resting on a bench or on the floor. Raise your hips and hold the position for a few seconds. Lower without touching the floor and then lift again. Now, with your hips raised, bend and straighten your knee as far as you can. Repeat several times with both legs. Lastly, raise your hips and stretch one leg to an a 90 degree angle with respect to your back. 

4. Leg curls.

Lie in the same position as the previous exercise. Your feet should be on a bench or on the floor and your hips raised. You will need an elastic band, which you should put around your instep. Bend the knee to a 90-degree angle with respect to your back. The elastic band provides resistance.

5. Femur curl with ball.

Lie face up with your thighs resting by a large fitball. Hips in the air. Curl your knees up to your chest and then stretch out fully again. Keep your arms on the floor and your abdominal muscles tight. Repeat several times. 

6. Plyometric exercises.

This are quick, powerful movements that increase strength.

Legs together, do little forward jumps, with your knees locked. Then jump sideways. Repeat all these steps on one leg. When hopping, unlock your knee so as not to lose your balance. Support one leg on a bench and hop on the spot. Switch legs and repeat.

These simple exercises will strengthen and tone this important group of muscles. You will notice your posture improve and feel less tired when standing for long periods. Try it!

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