From the July 2012 issue of Runner’s World

Dodge hamstring woes with multi-muscle exercises

By Jordan D. Metzl

The combination of muscles that make up the hamstrings bend your knees, extend your hips, and rotate your thighs. When they’re weak or tight, it disrupts the muscular balance of your body. If you want to prevent a pulled hammie, target your glutes, hip flexors, quads, core and hamstrings. These muscles work together and need to be equally strong and flexible. Do these exercises twice a week.

Reverse Hip Raise Lie face-down on an exercise ball with your hands flat on the floor. Keeping your legs straight, lift them until your thighs are in line with your torso. Squeeze your glutes as you lift your hips. Pause, then lower to the floor. Do 10 reps, rest, and repeat.
Lying Glute Stretch Lie face-up on the floor with your knees and hips bent. Place your right ankle across your left thigh. Grab your right knee with both hands and pull it toward your chest. Hold for 30 seconds; switch legs. Do several times a day if you’re really tight.
Walking Lunge Holding dumbbells, perform a series of walking lunges. Do 10 reps forward, then do backward lunges to return to your starting point. Rest and repeat.
Dumbbell Step-Up Holding dumbbells, place your right foot on a bench. Push your body up, and then lower your left foot to the floor. Do 30 reps on each leg.

Like this article? Subscribe to Runner’s World and save up to A$35 on the retail price (delivered directly to your door) and receive a FREE pair of Brooks socks PLUS if you subscribe for two years you will also receive a FREE Runner’s World watch.

If you missed picking this issue up at newsstands you can purchase your Runner's World back issue here today!