I regularly talk about strengthening and conditioning your hamstrings (and hips/glutes) because hamstring injuries are hard to recover from....just when you think "the hammy injury" is healed, you "tweak it" again!
So, prevention of hamstring injuries is the best practice. As an athlete, you won't be very successful if you have "bad hamstrings." Read this post for more information on hamstring injuries.
Reverse Hamstring Curls is one of the best bodyweight hamstring exercises (glute/ham raises also).
1. Make sure your hamstrings are thoroughly warmed up before doing this exercise.
2. Start by securing the back of your feet/calves under a bench and bend your knees at a 90 degree angle. Your torso should be upright. Grab a weight bar or other secure stick and put one end on the floor about 4 feet in front of you (advanced versions of this exercise would be done without a stick or by holding a weighted plate against your chest).
3. Lean forward slowly using the bar or stick for support. Lower yourself to almost parallel to the floor.
4. Contract your glutes and flex your hamstrings to pull yourself back up to the starting position. Keep your torso straight and your head in line with your torso throughout the exercise. You want your hamstrings to do the work and not your arms.
Train hard and smart!
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Mark Dilworth, BA, PES
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