Just as you pay close attention to working your upper body, on leg days, you need to focus on stretching, strengthening, and exercising your hamstrings as well. On the other hand, many times, hamstring strengthening exercises are performed in order to rehabilitate the muscles after an injury.
Which is why, depending on the reasons you're looking for these exercises, consult with a personal trainer or a physiotherapist beforehand.
7 Exercises to Perform at Home or a Gym
Exhale, bring your left leg forward, and bend both your knees simultaneously. Stay in the position for a second, inhale, and come back to the first position. Follow the same steps with the right leg. Do 10 repetitions on each leg.
Keep your back straight along with your legs. Inhale and pick up the barbell as you straighten your back. Hold this position for a second, exhale, and bring the barbell back on the floor. Do 2 to 3 sets of 10 repetitions each.
Hold the position for a second, inhale, and come back to the starting position. Do 2 to 3 sets of 10 repetitions each.
Inhale, and while exhaling, bend your knees as you bring the stability ball closer to you. Push your waist and hips upward, and hold the position for a second. Inhale and bring your entire body back to its original position. Do 2 to 3 sets of 10 repetitions each.
One Leg Lying Curls
Place a stability ball on the floor and lie on your stomach. Make sure the tip of your legs are touching the floor and are hip width apart. Exhale and bend your left from the knee.
Hold the position for a second, inhale, and bring the leg back to the starting position. Do 10 repetitions on the left leg, and then do the same steps on the right leg.
If you have never performed any of the mentioned exercises before, make sure you consult with a professional and experienced physical trainer for helpful advice for yourself.
Disclaimer: Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.