The majority of people avoid hamstring exercise while working on the legs. The hamstrings are a group of three muscles including biceps femoris, the semimembranosus, and the semitendinosus. Strengthening hamstrings are important as it improves how you look from the back. The hamstring stabilizes the knee joint. Moreover, the people with weak hamstrings are more prone to knee injuries. In this regard, it is important to strengthen hamstring.
Here are exercises which help to strengthen hamstrings:
1) Wide Squats
Wide squats are very important exercise to build strong hamstring. They are also known as hamstring dominant squat. To practice this exercise, just keep your stance wider than your shoulder.
2) Stiff Leg Deadlift
The Stiff leg deadlift targets glutes, hamstrings as well as lower back muscle. The stiff leg deadlift is similar to a conventional deadlift. In stiff leg deadlift, you keep knees locked throughout and shins vertical.
3) Standing Calf Raises
The calf muscles help Knee flexion function of hamstrings. The standing calf raise is the best exercise to target gastrocnemius. To practice the exercise, raise the heels and hold the position for a second then come down.
4) Leg Curls
Leg curls are the most popular exercise for the hamstring. The leg curls effectively target hamstring. There are some variations of leg curls including seated leg curl and prone leg curl. But seated leg curl is the best exercise.
5) Seated Calf Raise
Seated calf targets soleus muscle. If you can not find calf raise machine at your gym then you can manipulate the smith machine by bringing the barbell down to knee level.