PUBLISHED 06/28/2005
Hamstring The hamstring muscle group tends to be a runner's weakest link. Imbalances in muscle strength among the hamstring muscles or between the hamstrings and the quadriceps and hip flexors can cause cramps, strains, or even tears. You can help stop problems before they start by incorporating this hamstring strengthening exercise into your training regimen. If you take this to the gym, be careful of machines that lock you into a fixed position. This doesn't allow natural tracking of the knee joint and can cause irritation. Pulley-cable machines are an alternative.
General Hamstrings Lie on your stomach wearing an ankle weight. Bring your foot toward your buttocks by contracting your hamstring. Keep your hips flat and your toes pointing straight. Return to the start.
Inner Hamstrings Without adjusting your position, point the toes of your exercising foot inward and repeat the same movement, keeping your hips flat and toe in. This isolates the inside of the rear thigh.
Outer Hamstrings This time, turn the toes of your exercising foot out to isolate the muscle on the outside of your rear thigh.
Repeat each exercise 10 times on both legs.
