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you strengthen your hamstring muscles through some effective exercises. This is also important to prevent injuries as well as to reduce the chances of pulled or strained hamstring. Discussed further in this article are some effective exercises to build, support, and strengthen your hamstring muscles including semitendinosus, biceps femoris, and semimembranosus. . Static Hamstring ContractionFirst of all, sit on a chair with your knees bent to approximately degrees. As the next step, firmly depress your heel into the floor while tightening your hamstrings. Maintain this position for about five seconds and repeat the same procedure for at least ten times. This exercise is for beginners. . BridgingLie on your back with your knees bent. Now slowly raise your bottom back by pushing via your feet. When doing this, your knees must be in bent position while knees, hips, and shoulders in the same line. Now tighten your hamstrings. Maintain this position for about two to three seconds. Then slowly lower your bottom part. Relax and return to the starting position to repeat the same procedures for times. . Hamstring CurlsLie on your stomach on the floor and then tie a resistance band around your right leg's ankle. Now gradually bend your knees while tightening your hamstrings. It is recommended to perform sets containing repetitions. . Hip ExtensionFirst of all, stand straight with a resistance band tied around your ankle. It would be better if you use a chair to balance yourself while performing this exercise. As the next step, move your leg backwards while tightening your hamstrings. Now gradually return to the starting position. It is recommended to perform this exercise in three sets containing repetitions. . Hamstring Curls on Exercise BallThis exercise is especially designed for veterans. First of all, lie on your back by keeping an exercise ball under your legs. Now slowly bend your knees with back straight and hamstring tightened. Come back to the starting position. If possible, work-out this in three sets of ten repetitions. . Single Leg BridgingThis hamstring strengthening exercise is also recommended for experts. Lie on your back with your right leg's knee bent and another leg straight. Now gradually raise your left leg's bottom back by pushing your foot. When doing this, your knee, hip, and shoulder must be in same line. Then tighten your hamstrings and maintain this for two to three seconds. Return to the starting position. . Hamstring StretchAs the first step, place your foot on a chair while your knees slightly bent and back straight. Now lean towards the front until you experience a stretch in your hamstring. Maintain this position for about seconds. Return to the starting position and repeat the procedure at least five times. . Full LungesStand straight with palms inward. Then grab two dumbbells to hold them at your sides. Now step forward by bending your knees. However, the other leg's knee should touch the floor. As the next step, push back up to return to the starting position. Repeat it for a couple of times. . DeadliftTake two dumbbells and place them in front of your feet. Now stand straight by keeping your feet together. Then bend in such a way that your chest comes against your thighs. As the next step, grab dumbbells in your hands by tightening your lower back muscles. Slowly straighten your feet until you feel a stretch in your hamstrings. Maintain this position for few seconds. Now stand straight. . Sitting Hamstring StretchSit with one leg crossed and the other leg in front whose knee is straight. Now bend towards the front with your back as straight as possible. As the next step, bring your hand towards your foot till you feel a stretch in your hamstrings. Maintain this position for about - seconds.
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