Hamstring muscles lie at the back of your upper thigh and in the process of strengthening of your leg, you should particularly do hamstring strengthening exercises so that you do not create any imbalance in the strength of the muscles at the front and at the back of your thigh. Go through the following hamstring exercises which can be performed at your home too.

Curls

Stand upright on a step and tie some weights to your ankles. Lift your left leg and bend your knee to 90 degree and stand for 3 seconds. Lower your leg to the ground and repeat the exercise with your right leg.

Good morning

Stand upright and hold some weights in your hands. Now bend yourself forwards at your hips and lower the weights gradually. Raise yourself up to your previous position and repeat the exercise. Make sure that your back stays straight all the while.

Donkey kicks

Acquire your kneeling position and push your right leg backwards. Raise your right leg as much as you can and then gradually lower it but do not let it touch the ground. Repeat the workout ten times before switching to your left leg. Make sure that all the while your leg remains straight and does not skew.

Bench raises

Lie on your back and place your foot on the edge of a bench so that your knees are bent at right angles. Now raise your hips up and make sure that your shoulders, hips and knees are in a straight line. Squeeze the hamstrings at the top and hold this position for 2 seconds. Lower yourself gradually and repeat.

Hip raises

Lie flat on the floor and bend your knees and bring your feet close to your butt. Now raise your hips up so that your shoulders, knees and hips are in a straight line. at the top squeeze your hamstrings and hold the position for 2 seconds. Lower yourself in a controlled manner and repeat.

Stretch

Sit on the floor and extend your legs in front of you. Keep your legs straight and together. Now bend forwards and try reaching for your toes. Hold your position for 30 seconds. If that seems difficult then try touching your shins. Make sure that your stomach touches your thigh before your head does. Lift yourself to your previous position and repeat.