The hamstrings, located in the rear thigh, are often forgotten about since you don’t usually see them when looking in the mirror -- unless you prefer a rear view. Choosing a rowing workout to hit the hamstrings makes efficient use of your exertion and time. Not only can this exercise build strong, defined hamstrings, but it will do so with less of a time commitment than other exercises. You'll have a great-looking rear and more "me" time to do the things you really love.
Sit on the rowing machine with your feet in the foot attachment. Hold the handle bar with both hands.
Set the resistance on the rowing machine, but not too high. Start the resistance at a mid-range, about five or six. Typically the higher you set the resistance the greater strength you will build. The lower you set the resistance, the greater cardio workout you will get.
Push through your thighs and hips, so that the seat slides backward and your legs are straightened. Hamstrings are worked when the knees are bent and then straightened in a repeated motion. By focusing on your legs, you will work your hamstrings harder rather than allowing your arms to do the most work.
Pull the handle bar into your chest with your arms.
Bring your arms forward by straightening them. Then bend your knees as you slide the seat forward.
Repeat this motion quickly for 30 seconds and then slowly for 1-1/2 minutes. Continue this sequence for 20 minutes.
- Talk to your doctor before starting any new exercise program.
Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.