Your hamstrings work with the glute muscles in your buttocks to extend and laterally flex your leg.

This is how you walk - when the hamstrings are extended, the quads are flexed. I prefer the hamstring exercises that target your quads, because your quads are your biggest and strongest muscle group on the back side of your body. Therefore, if you ever want to jump higher, do more pull-ups, or want to build some explosive leg strength, your quads need to be worked on! If you need to build up some quad strength and have limited time, I suggest picking one of these programs and doing 1 or 2 a day, with 3 days a week, for about 4 weeks. Then choose your favorite of either two from leg machine.

What kind of hamstring exercises are helpful? Lying to sitting hamstring stretch exercises are the most common stretch exercises people attempt to do. Here is a good hamstring stretch when lying: Lying Leg Curl. Sit back on a mat. Place an arm in front of you and your leg on your hand, then bend your lower leg back and curl your entire leg for a good hamstring stretch. You’ll need a chair or have someone help you get to this low. This is the position you will use your back later.

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The lying hamstring stretch works your buttock muscles, but not your hips or hamstrings. That is why if you are someone whose body needs a lot of work at this point, like people with hip dysplasia or joint issues, this is not the exercise for you. Do 3 times. Perform the first 2 exercises with a weight that you can lift for 10 reps, and the last exercise with a weight you can lift for 15 reps. Do 4 sets with the first 2 exercises. Do 1 set with the last exercise.