Hamstring Exercises For Women
Category: Health and Fitness
There are various hamstring exercises you can do to develop strength and make your hamstring muscles flexible. Most of these exercises require weights to fully work the muscles and if not done gradually and properly may cause muscle soreness. However, there are also hamstring exercises that will work for women without lifting heavy weights to strengthen the hamstring muscles. If you choose weights, it is imperative that the amount of weights should be introduced gradually to prevent injury of the muscles. Make sure to warm-up the hamstring muscles before engaging in any weight training and hamstring exercises.
Hamstring Exercise using Resistance Tube or Band
Attach the resistance band into a pole at a knee level. Tie the resistance band in one ankle and lie on your stomach. Slowly bend knee with resistance tubes, the sole of your foot facing the ceiling. Do 3 sets with 10 reps, or as long as the exercise is pain free, then switch to the other leg.
Hip Extension using Resistance Band
With a hamstring attached to a pole or wall frame or anything sturdy, loop the resistance band around your ankle. Stand with a bench or a chair for balance, keeping your knees and back straight. Slowly take the leg with resistance band backwards, tightening your hamstrings. Take as far as you can as long as it is pain free. Do 3 sets of 10 repetitions on each leg.
Hamstring Exercise using Swiss Ball
Lie on your back flat on the floor, with your hands on the side. Rest your legs or your heels on the Swiss ball, legs fully extended, keeping your back straight. Pull the Swiss ball towards your body by bending your knees tightening your hamstrings. Slowly return to starting position. Repeat for 10 times in a set of 3. You can make a variation on this exercise by using only one leg, to increase the resistance on your hamstrings.
Glute-Ham Raise
Start in a kneeling position with your back straight, and then ask a partner to hold your feet or hook your feet to a heavy object for resistance. Slowly bend your body forward, keeping your body straight and tightening your hamstrings. Return to your original position.
Dumbbell Lunges
Hold a dumbbell in each hand on the sides. Pull your shoulders backward and lift your chest up to keep your back straight. Look forward at a chin level. Bring one leg forward in a long stride. Position the front leg far enough to form an angle when you bend the knee of the front leg. Slowly bend the knees, lower your hips but the rear knee should not touch the floor. Hold this position for 30 seconds or longer and then slowly raise your body to a starting position. You may complete a full set on one leg and switch to the other leg or you may alternate legs for each repetition.
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