Hamstring exercises play a crucial role for the proper functioning of calves and to strengthen the lower back, sciatic nerve, and sacro-iliac. Hamstrings are the significant tendons placed in the back of the knee, and consist of three major muscles such as the Biceps Femoris, Semimembranosus, and Semitendinosus. The hamstring tendons link these three major muscles, all of which originate from the sitting bone or ischial tuberosity, to the areas like tibia, lower leg bones, and fibula. In short, hamstrings function as a unit, and are responsible for such actions as knee joint’s flexing and the hip’s extending. In fact, hamstring strength is key for the movement based activities as well as sports demanding powerful plunge, such as, jumping and sprinting. However, if hamstrings become weak or inactive, it may not only lead to conditions like hamstring pulls, illio tibial injuries, and bruises, but also to severe curves in the spine, thereby forcing other muscles to take over hamstrings’ job. Here comes the importance of hamstring exercises. Mentioned below are the top 10 hamstring exercises:

1. Romanian Dead Lifts

Romanian Dead Lifts or RDL, as it is fondly referred to, is regarded as one of the best compound exercises to strengthen and stretch your hamstrings. Otherwise referred to as Stiff Leg Deadlift, this exercise is also an alternative to correct tight hamstrings as well as imbalance of muscles, which may sometimes lead to posture problems. First of all, stand straight with your feet shoulder width apart and then grasp a barbell from the floor or squat rack. When you do this, it must be ensured that you have a hold at shoulder width apart. The next step is to bend your knees a little, with barbell in your hands. At the same time, push your chest out, with abdomen tightened and shoulders back. It would be better if your back could maintain a slender curve from this point. As the next step, bend towards the front from the hip and shove them to rear when your waist becomes parallel to the floor. In order to prevent your lower back from getting strained, hold the barbell in such a way that it has only slight contact with your body. You could stop when the barbell is atop of your feet. For best results, repeat it for six to eight times.

2. Forward Bend

This is a kind of hamstring stretch exercise that is focused to enhance flexibility and length of your hamstrings. You must begin this exercise by standing straight with feet together, and then bend towards the front. The next step is to bend the upper portion of the body, which in turn stretches the hamstrings as well as lower back. Maintain this position for about 10-15 seconds, and then relax. Continue this for five times.

3. Lying Leg Curl

Lying leg curl is also designed to stretch and strengthen your hamstrings. This is done via laying on your back on a bench or hamstring machine. The next step is to curl your legs backwards in order to raise the padded roller or weight with your heels. It must be done in such a way that your heels must touch your butt.

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