Dead Lifts
This exercise is the ultimate hamstring builder, with an added bonus of hitting the lower glutes. I actually avoided this one for a long time because I feared it could strain muscles of the lumbar spine. But, if performed correctly and with a reasonable amount of weight, you will both avoid injury and really hit those hams!
If a dead lift rack (pictured) is not available, use a long barbell and a squat rack.
Position your feet shoulder width apart and grip a straight bar, just wide of shoulder width, with one palm facing in, the other out. Slowly lower the bar to your feet, lightly touching the bar against the front of your leg for the duration of the movement. You may either keep your knees straight, or if it feels more comfortable, bend them slightly on the way down.
As you lift back up—and this is where the hamstring work comes into play—squeeze your butt cheeks to focus on using the muscles on the backside of your legs. Again, lightly touch the bar to your leg on the way up. The only way you could injure your back is if you don't follow the italicized advice and hold the weight out from your body. Perform 8 - 12 repetitions, slowly and with complete control.
