Hamstring Work for Better Balance

by Kris Pitcher

If we can't see it...it's as good as not there. Well, let's not be imbalanced. We need to work what we can't see. This means working the muscles behind us! Today we'll talk hamstrings.

The hamstrings make up the posterior (back/behind) thigh muscles. Their job is to flex (bend) the knee. The muscle group consists of the semitendinosus, semimembranosus, and biceps femoris. You just have to remember hamstrings.

There are many different ways to work them, and like all major muscle groups you should have this one planned into your program. Machine weights are a great place to start and most facilities will have a lying hamstring curl. Some will also have a seated hamstring curl. If you are super lucky they'll have a standing curl.

You can do straight leg deadlifts with a bar or with dumbbells. You can do swiss ball curls. Seriously...the options are endless. Pick two or three exercises and work 2-3 sets of 10-12 repetitions into your plan.

Having muscle imbalances between the quadraceps in the front of the thigh, and the hamstrings in the back lead to knee, foot, hip and even back problems. Just because you can't see it, doesn't mean it isn't important.

As you are getting ready for fall hiking and winter sports, make sure your program is balanced by giving your hamstrings equal opportunity.