Hamstring exercises can have many benefits when doing strength training and other activities, as the hamstring is an important part of your body – it is the tendon between your knees and your hips. Many injuries occur to hamstrings, which can not only be extremely painful but also will quickly put a stop to doing any activities that involve your legs such as running, cycling, or jumping.

The most important thing to consider is how to prevent injury. Doing proper warm ups and stretching make a huge difference. By strengthening your leg muscles and hamstrings you will be much less likely to be at risk for injury. If you do happen to get injured, treatment usually consists of rest, applying ice, compression and elevation of the strained muscles. For severe injuries, crutches or further treatment may be necessary.

Here are some of the symptoms to look out for in case you are concerned whether you might have pulled your muscles:

• Tightness in the thighs
• Sharp shooting pain in the back of your upper legs
• Swelling occurs either immediately or within a few days
• Pain in the upper leg when walking or bending the knees

Speaking to a fitness trainer, physical therapist, and physician will be able to help you determine the severity of the injury and what methods of treatment would possibly be the most beneficial.

For many people, prevention is key in helping make sure you do not get hurt or strain the muscles in your upper legs. Doing proper warm up exercises and stretching will help with making sure that they do not get quickly overworked or strained. While there are many that can be done with the use of exercise machines and gym equipment, we’ve listed some below that can be done anywhere – anytime, even at home.

Here are some popular hamstring exercises that may be of benefit to you:

Basic Stretch: This is an easy one for beginners. Simply sit on the floor with your legs spread out straight in front of you. Then slowly lean in so that your chest touches the tops of your thighs and your fingers come close to touching your toes. Hold the position for 30 seconds and slowly come back up.

Leg Raises: Kneel on the floor on one knee. Extend your other leg straight back and slowly raise it towards the ceiling. Raise it as high as you can without straining or twisting your body. Repeat for both sides in reps of 10.

Hip-Ups: This is an easy exercise to do for your hamstrings also. Simply lay on your back on the floor with your knees bent, and your feet a few inches away from your butt. Slowly raise your midsection up in the air for a few seconds and then slowly bring it back down. Repeat 10 times.

Lunges: Lunges are another way to exercise your legs and muscles. Simply stand straight up with your arms at your side. Then take one step forward, with your knees slightly bent, and hold the position for 30 seconds. Then slowly step back to standing position.

Stability Ball Exercises: Using a stability ball can be another way to exercise your hamstrings. The video below shows how to use one properly.

As always, you should speak to a doctor before doing any exercises or if you believe you may be in need of medical attention.

Have any hamstring exercises you’d like to share? Tell us about them in the comments below!