These exercises will help isolate your hamstrings to safely strengthen the area evenly between each leg.
Lying Hamstring Curl
This exercise can be carried out using a lying (or standing) hamstring curl machine if you have one available. Alternatively, a cable machine or even a theraband can be used to target these muscles.
1. Adjust the height of the cables or theraband so it’s inline with the ankles when laying on your front with the knees bent.
2. Attach the cable or theraband to the ankle of the leg you wish to work, with the knee bent at 90 degrees.
3. Extend the knee and straighten the leg against the resistance, using the core to keep the abdomen flat on the floor and the lower back relaxed.
4. Slowly return to the start position, controlling the resistance as you do. Repeat for the desired repetitions before switching legs.
Gym Ball Hamstring Curl
1. Lay on your back on the floor, with your knees extended and the heels/ankles on a gym ball. Your hips should be facing upwards, and a straight line drawn from your feet to your shoulders as the starting position.
2. Keeping the weight through your shoulder blades (not your neck) and your feet, roll the ball towards the body, bending the knees to around 90 degrees. (The body will rise off the floor further as you do this)
3.Pause in this position before rolling the ball away from the body, and extend the knees to return to the start position.
Tip: Try this with a band around the knees to really activate the glutes in this movement, or try the exercise on one leg to require increased balance and stability from the core.