One-Legged Workouts for the Hamstrings

Hamstrings are the forgotten muscles located down the back of your thighs. Your hamstrings are made up of three muscles -- semitendinosus, semimembranosus and biceps femoris. They all work together to help with extending your legs straight, bending your knees and extending the hip, which are necessary for jumping, sprinting and lower back health. One-legged workouts allow you to take your time and focus on toning your hamstrings properly.

  1. Kettlebell One-Legged Deadlift

    • Hold a kettlebell in your left hand. Stand with your feet together and hands down to your sides. This is your starting position. Keep your back straight for the entire exercise. Lift your right leg straight behind you while keeping your left knee bent slightly. Lower your torso and the kettlebell until your torso is parallel to the floor and the kettlebell is near your ankle. Slowly bring your leg and torso back to starting position. Do two sets of 10 reps for each side -- switching the kettlebell to the right hand and lifting your left leg.

    Stability Ball Single-Leg Hamstring Press

    • Lie on the floor with your hands down to your sides. Bend your knees and place your heels on a stability ball. Keeping your thighs together, lift your right leg straight up towards the ceiling with your toes pointed. This is your starting position. Squeeze your butt and hamstrings to lift your hips off the floor. Press your palms into the floor while lifting. Pause and slowly lower yourself back to starting position. Do three sets of 15 for each leg.

    Single-Leg Hip Raise

    • Lie on your back with your arms relaxed and out to your sides. Bend your left knee so that your left foot is flat on the floor. Lift your right leg straight up in the air until it's aligned with your left thigh. Raise your hips by contracting your hamstring muscles, keeping your right leg raised. Pause and slowly lower yourself back down. Exhale while lifting hips, and inhale while lowering yourself back down.

    90/90 Hamstring

    • Lie on your back with your right leg extended straight out. Hold your left leg directly below your knee, while bending it at a 90-degree angle. Bracing your leg is optional, but helpful for beginners. This is your starting position. Lift your left leg straight up, and pause momentarily when your leg is fully extended. Slowly bring your leg to the starting position. Do 10 to 20 reps for each leg.