Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus) Exercises

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Exercises


Glute/Hamstring Bridge with Feet on Exercise Ball
Summary

This exercise targets the core while also working the hip stabilizers and hamstrings.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core, Pilates
Posterior Leg Raises on BOSU
Summary

Glute and lower back exercise.

  • Muscle Group: Back, Buttocks, Back: Lower, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Single Knee to Chest Lower Back and Glute Stretch
Summary

Lower back and hamstring stretch

  • Muscle Group: Back, Hamstrings, Back: Lower
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Hip Flexor and Groin Stretch
Summary

This exercise is designed to stretch the hip flexors, calves, and groin muscles. As with all stretching you should only do them after an adequate warm-up to avoid injury.

  • Muscle Group: Calves, Hip Flexors, Buttocks, Groin: Inner Thigh, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Single Leg Glute Bridge on Floor
Summary

This is a core strength exercise that focuses on the low back and glutes.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Balance, Pilates
Glute Bridge on Exercise Ball
Summary

This exercise enhances core strength and stability.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Abs: Side, Abs, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core, Pilates
Knees to Chest Lower Back Stretch
Summary

Simple lower back stretch

  • Muscle Group: Back, Back: Lower
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Single Leg Lift on Stomach on BOSU
Summary

This exercise is a great one to work the glutes and lower back.

  • Muscle Group: Back, Buttocks, Back: Lower, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Hamstring Curls with Exercise Ball (Advanced)
Summary

This exercise not only strengthens the hamstrings, but also increases core strength and stability.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Abs: Side, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Hamstring Curls (Single Leg) with Exercise Ball (Advanced)
Summary

Advanced Hamstring Exercise. Due to the position you are in and the fact that your using an exercise ball you will also working your core for stability.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Abs: Side, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core, Balance
Superman on BOSU
Summary

A great exercise to work the lower back.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Neck, Core, Hip Stabilizers, Trapezius: Upper
  • Equipment: BOSU
  • Categories: Strength, Core
Hip Flexor Stretch
Summary

Stretch for the hip flexors.

  • Muscle Group: Hip Flexors, Buttocks, Groin: Inner Thigh, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Leg Lift Core Stability on Exercise Ball
Summary

This exercise enhances balance, core stability, and core strength.

  • Muscle Group: Back, Buttocks, Back: Lower, Abs: Side, Abs, Core, Hip Stabilizers, Back: Middle
  • Equipment: Exercise Ball
  • Categories: Core, Balance, Pilates
Glute Bridge
Summary

This exercise focuses on working the buttocks, hip stabilizers, abdominals, and thigh muscles.

  • Muscle Group: Buttocks, Hamstrings, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Pilates
Standing Hamstring Stretch
Summary

Basic Hamstring Stretch

  • Muscle Group: Back, Hamstrings, Back: Lower
  • Equipment: None
  • Categories: Stretches

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