Most people will choose to work out the hamstrings and the quadriceps at the same time. This is a good general approach and you will get good results from this. If you are looking to take your training up a notch, working the hamstrings independently with targeted exercises is the key.
Here are a few simple exercises that can help to target this area:
The dead lift: it is one of the most basic exercises but it is very important to ensure it is executed with good form and technique.
To begin, stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell.
Raise the weight using your legs and back, until you are standing upright. Make sure you are keeping the weight as close as you can to your body. Keep your head up. The movement is completed when you roll your shoulders back and push your chest outwards. Work towards doing 3 sets of 6 repetitions.
The next exercise is a good alternative if you work with an exercise ball. It’s great to incorporate into abdominal exercises.
This exercise can be done lying in a bridge position with your hips off the floor. Your weight should be entirely on your shoulders using your arms to hold you. With your heels firmly on the ball bring your feet close into your body pushing firmly into the ball.
The next is a great stretch to do in the morning or after a workout. It’s easy to do and if you are feeling very tight it is a great way to release the tension in your hamstrings.
Find a doorway and place one leg through the doorway and the other leg up the wall next to the door. Try and move your bottom as close to the wall as you can. Make sure that the leg that is through the door is straight along the floor and hold this stretch for 30 seconds and swap sides. What a great stretch, this one feels great!