Traditional hamstring exercises call for the use of barbells or weight machines, but you can work your hamstrings without weights. You can do these exercises anywhere to build tone and endurance. Do hamstring exercises twice a week along with other exercises for the rest of your body.
Dead Lifts
You can perform dead lifts using just your body weight for resistance. Stand with your feet about hip-width apart. Your feet should be pointing straight forward. Bend your knees slightly. Allow your arms to hang loosely in front of you. Lean forward by bending at the waist. Keep your spine straight and reach for the floor. You may touch the floor if your hamstrings are not too tight. Return to standing position by pushing through your heels, glutes and hamstrings. Do two sets of 20 reps each. To make this more difficult for your balance and for weight, do your dead lifts on one leg at a time.
Ball Hamstring Curls
Use a stability, or Swiss, ball to do some hamstring curls without weights. Lie on your back and put your feet on top of a ball. Your legs should be straight. Squeeze your glutes and lift your hips into the air. Your shoulders and head will still be on the ground. Push into the ball and bend your knees as you roll the ball under your hips. Your knees will be directly over your ankles, and your feet will be flat on the ball. Now, extend your legs straight again with your hips in the air still. Do 10 reps, and work up to three sets of 15 reps.
Lying Hamstring Curls
Another way to work your hamstrings and your glutes is to do hamstring curls lying on your stomach. You'll simply fold your arms and relax your head on your arms. Your legs will be straight. Bend your left leg and bring your heel to your buttocks. Return the left leg to starting position, and curl your right leg. Do 10 to 20 reps per leg. This is an especially good exercise to do if you have had a hamstring injury.
Tags: your arms, your hamstrings, your hips, dead lifts, hamstring curls, hamstring exercises, sets reps