Hamstring Partner Exercises

The semitendinosus, semimembranosus and biceps femoris muscles make up the hamstring muscle group. These muscles are located on the posterior (backside) of your body just below your buttock and above your knee. Hamstring injuries are not uncommon. As such, it is important to participate in exercises that will prevent injury. According to Sports Injury Clinic, strengthening exercises and flexibility exercises are two ways you can prevent hamstring injuries. As in any exercise regimen, using a partner is an exciting variation.

Partner Buck

The partner buck is an exercise that will strengthen the hamstring muscle group. To prepare for the exercise do the following: Lay on your back with your hands across your chest and put your knees and feet up in the air. Your hip and knee joints will both be at 90 degrees. Have your partner hold your feet up by putting his hands underneath your heels. To engage in the exercise begin by pulling your feet down while your partner resists the movement. While pulling down, slowly begin to elevate your hips off the ground. Keep pulling your feet down until your hips are fully extended and you have a straight line from your shoulder through your hip to your knee. Repeat this for five repetitions. Rest for one minute and then do two more sets. A variation for the advanced is to put only one foot in your partners hand. The other foot will be elevated with no aid from your partner.

Eccentric Leg Curls

The eccentric (muscle lengthening) leg curl is another strengthening exercise for the hamstrings. An alternate name for this exercise is kneeling leg curl. Begin by kneeling on the ground. You should sit up tall so you have a 90-degree angle at the knee joint. Place your hands across your chest. Your partner will be on his knees behind you with one knee on each side of your feet. He will grasp your ankles with his hands and hold you in place. Start the exercise by tightening up your hamstrings and buttock and slowly lowering–this is the eccentric part–yourself towards the ground. You should maintain a straight line from your shoulder through your hip to your knee. The goal is to get as low as you can to the ground without dropping. When you cannot go any lower, cushion your fall to the ground with your hands and arms and push yourself back up. Start with three sets of five repetitions.

Partner Hamstring Stretch

The name of this exercise explains that you will be stretching the hamstrings with a partner. Begin by laying on your back. Bend your left knee while keeping your right leg straight. Have your partner kneel or stand next to you and pick up your right leg. Your partner will place one hand just above your knee and the other hand on the back of your ankle as they slowly lift your leg upward and back toward your head. Tell your partner to stop lifting when your hamstring cannot be stretched any farther without pain or without your knee bending. Hold this position for 10 seconds. Your partner will then release your leg briefly and then repeat. Do this stretch three times per leg.

About this Author

Rebecca Bush is a certified strength and conditioning specialist through the National Strength and Conditioning Association. She holds a Bachelor of Science in exercise science and excels in writing and public speaking.