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The hamstrings are made up of three different muscles and are located at the back of the thigh.  These three muscle include the biceps femoris, semitendinosus and semimembranosus and reach from the pelvis to just below the knee.  Because of their attachment sites the hamstrings are capable of causing movement at both the hip and knee joints.  Muscles of this type are referred to as biarticular, meaning they cross two joints.  In the case of the hamstrings, they work by causing knee flexion (bending the knee) and hip extension (moving the leg backwards with the knee straight).

When using the traditional hamstring machine at the gym (either sitting or laying on the stomach), the hamstrings contract in order to bend the knee.  The problem with such an exercise is that the hip portion of the hamstring is neglected and, thus, the hamstrings are not maximally challenged.

Ideally, the hamstrings should be used in a weight-bearing position that causes contraction at both the hip and knee joints, which is what happens with normal function.  Sitting on a machine at the gym in no way replicates normal function and will get you no where fast!  How often do you need to maximally contract your hamstrings while sitting or laying down in normal function?  Never, which is why these gym machines will leave you like the guy running on the hamster wheel…going no where!

These exercises work best with a gym ball as pictured below.  Start with the first picture and progress to the second if the first is too easy.

Exercise #1 - Double Leg Ball Curl:  perform 2 sets of 12-15 repetitions. Make sure to lift the pelvis (hip extension) and keep the spine straight while bending the knees.

Start Position:

End Position:

Exercise #2 – Single Leg Hamstring Curl:  perform 2 sets of 12-15 repetitions on each leg.  The single leg curl will add more demand to the core and hip stabilizers, which will more closely replicate normal function.

Start and End Positions:

Good luck with these exercises and let me know if you have any questions or problems!