Best-Leg-Exercises.com has pictures of the best hamstring exercises.
Below you will find pictures of how to do leg curls for the hamstrings with an ankle weight.
Ankles weights can be used to work muscles around the knees and hips.
By changing your body position you can change which muscles you are working.
The quadruped position simply balanced on all fours (hands and knees).
Starting Position: Secure the ankle weight to your leg, and balance on your hands and knees. Extend your hip so that your thigh is in-line with your body.
Form: Exhale and bend your knee in towards your butt. Squeeze the muscles in the back of the thigh, hold for a brief second and then slowly return to the starting position.
Personal Trainer Tips: Move in a controlled fashion so that momentum doesn't take over.
Be mindful of the position of your lower back and pelvis. As you move your knee, keep your lower back and pelvis stable. If you feel your lower back arching, engage your abdominal muscles to help stabilize your pelvis.
This is just one type of hamstring exercise. You can also work your hamstring muscles with exercises like stiff-legged dead lift (hip hinges) or leg curl machines.
The hamstrings also work with the glutes (butt) to move your hip during exercises like squats, lunges, and the leg press machine.
There are many other exercises that you can do with ankle weights. Learn some additional hip exercises with ankle weights.
Yours in Health,
Dr. Charles PT/PT