Supine Hamstring Curls is a beginners exercise that will help build strength in hamstrings. I recommend using them in circuits or super sets with squats or dead lifts.
Main Muscles: Hamstrings
– Keep your back straight, core tight and hips off of the floor
– Begin with your Achilles on the ball and knees locked
– Pull your heels towards your buttocks and extend your legs back out
– Use full range of motion