Lower hamstring exercises you can do at home or at the gym.

Squat Jump

Primary Muscle Group: Plyometrics - Lower Body

Muscle Groups Worked in This Exercise: Quadriceps and Hamstrings

Preparation: Stand with feet shoulder width apart and your trunk flexed forward slightly with your back straight in a neutral position. Arms should be in the ready position with elbows flexed at about ninety degrees. Your lower body should be positioned with your thighs parallel to the ground.

Prone Leg Curl

Adjust leg pad to contact lower legs just above the ankle. Lie face down and align knees with pivot point on machine. Stay in good body alignment (abs tight, chest up, back straight). Position legs to keep kneecaps pointing straight down. In a controlled motion, flex the knees by drawing feet up and toward the body as far as possible. Contract hamstring muscles fully without compromising form; avoid any hip movement. While maintaining the controlled motion, return to starting position without setting down weight or relaxing the muscles. Do not allow the knee to hyperextend.

Jog Butt Kicks

Primary Muscle Group: Hamstrings

Muscle Groups Worked in This Exercise:  Hamstrings, Glutes

Preparation: Start jogging in place.

Breathing:  Breath through entire exercise movement.

Execution: Begin to quickly bring your heel up toward your buttock; as fast as you can alternate your legs. While doing butt kicks, the back is straight with a slight forward body lean. The body lean is as natural as the athlete assumes while running. Do butt kicks for 15 seconds. Rest for 30 seconds between sets.

Comments: Remember, arms are simply legs higher up, so keep pumping and driving them throughout the drill.