An Outer Hamstring Workout

specifically training your outer hamstrings is a good way to tone up and strengthen the back of your legs, as this area is often neglected with a general leg routine. Squats and lunges develop your hamstrings, but direct stimulation by isolated exercises focuses your efforts toward stronger and more attractive legs. If you find your legs are not noticeably defined, remember the oft-forgotten hamstrings, and you will have legs you will be proud to show off.

  1. Machine Seated Leg Curl

    • Adjust your back pad so your knees are directly beside the axis of the movement and your lower back is secure. Sit in the machine and place your legs between the thigh adjustment and the lower leg pad. Adjust the lower leg pad so it is resting just above the heels of your feet and the thigh adjustment to secure your legs in position. Curl your legs under your body until you reach your maximum range of motion or the machine's range ends, then return to your starting position. Perform one initial set at a lighter weight to warm up your hamstrings.

    Straight-Leg Deadlift

    • Stand with your feet narrower than shoulder-width apart. Hold a set of dumbbells in front of your thighs, palms facing your body. While keeping your knees straight, bend at the hips and waist to lower your dumbbells until they are just above your feet -- keeping them close to your legs during descent. Ensure that your shoulders are pulled back at this point because they tend to round out at the bottom of the movement. Lift the dumbbells back up by extending your hips and waist up to the starting position. During this exercise, it is very important to keep your lower back straight and your abdominal muscles contracted to prevent injury. Keeping your eyes looking forward throughout the exercise will help keep you in good form.

    Stretching

    • It is common knowledge that hamstring tightness is a contributor to lower back pain. Stretching after your routine helps relieve some of this tightness and helps prevent back pain. While two to three stretches is plenty, ensure that you include the seated hamstring curl. Sit on the floor with one leg extended. Bend the other leg so the bottom of your foot is resting on the inner thigh of your extended leg. Keep your spine straight as you bring your torso toward the extended leg. Once you feel a stretch in your hamstring, maintain the position for at least 30 seconds before stretching the other leg. (Ref 4)

    Sets and Reps

    • The hamstring consists of four muscles, the outer hamstring muscle being the biceps femoris, or the long head. Your outer hamstring is developed primarily through flexion exercises -- those that flex the knee -- bringing the heels of your feet toward your buttocks. To develop hamstring size and strength, perform two sets of two exercises with four to six repetitions per set, just once per week. For toning, perform two sets, one for each exercise, with eight to 10 repetitions per set. Do this two to three times per week on non-consecutive days. Increase the weight in your next session once you can easily complete your repetitions. Before beginning your routine, ensure that you warm up with five to 10 minutes on the elliptical or treadmill.