How to increase the size and strength of your hamstrings

Most training programmes include plenty of exercises for the quadriceps - the large muscle group on the front of your thighs.

However, because you don't see them, it's easy to forget about training the hamstrings (the muscles on the back of your thigh). This type of imbalance is the cause of many types of hamstring injuries, including pulls and strains. Here are 3 quick tips you can use the next time you're in the gym to improve your hamstrings:

1. Slow down the lowering phase of the exercise. During an exercise such as the leg curl, focus on straightening your legs slowly, taking 3-5 seconds to complete the movement. This will help to stimulate extra growth in the thighs.

2. Vary your exercises. Movements such as the romanian deadlift, standing leg curl, seated leg curl, smith machine lunge, and the leg press with a high foot placement are all excellent exercises for the hamstrings.

3. Train your hamstrings BEFORE your quadriceps. Most people train their quadriceps first, using exercises such as the squat, leg press, or leg extension. The problem with this approach is that by the time you've finished with your thighs, you have no energy left to devote to your hamstrings. Alternating between training the hamstrings and quadriceps first ensures balanced development.