Split Lunge

• Use a step to help you complete this exercise. Put your right foot on the step with your left foot about 12 to 14 inches in back. Hold two 5-pound dumbbells in each hand. Bend your right knee forward about 12 inches and hold the move for two seconds. Return to the original position. Do this 10 times and then switch positions of the feet and repeat the set. Take a 30-second break and then do this exercise again.
  
  

Exercise Ball Curls

• Lie on your back and bend your knees at a 45-degree angle. Place an exercise ball under the bottoms of your feet. Tense your core muscles. Bring the ball toward your buttocks with pressure from your heels and raise your hips. Move the ball back to the starting position with your feet. Do this 10 times, take a 30-second break, and then repeat the set.
  
  

Hamstring Slides

• Lie down on the ground and bend your legs at a 45-degree angle. Put a 10-pound weightlifting plate under your right foot. Slide that foot toward your butt and then return it to the starting position. Do this 10 times and then put the plate under your left foot and do the same exercise. Take a 30-second break and repeat the set. As you get more proficient with this exercise, see if you can work your way up to 15, 20 and 25 pounds. It takes significant effort, but it will make your hamstrings stronger and more powerful.