I'm 53 and starting riding 2 years ago. I'm not overweight (137 lbs., almost 5'9"). I try to exercise most days of the week (cycling, walking, stair-climbing at work, pilates, stretching). and eat a healthy diet. I'm in excellent health and have plenty of energy.

Thanks to many years at a sedentary desk job, the back of my thighs (hamstrings) need a lot help. I also am prone to tendonitis in both knees, thus I would prefer NOT doing squats and lunges at this time.

I'd like something I can do at home with small weights, or on a treadmill, or exercise ball. We have a good treadmill with incline up to 12. I have small weights from 1-8 pounds, and 1-3# ankle weights. And lots of incentive.

Is there a tried-and-true exercise for the hamstrings that will help them look as good as my quads are starting to look?