Hamstring Exercises
| Step 1
Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Different hand grips can be used for this exercise but you would use an alternating grip for the best security.
| Step 2
Keep your back straight for the duration of the exercise. Slowly bend at the torso allowing your arms to hang perpendicular to the floor, and the elbows pointed to your sides.
| Step 3
Initiate the movement by flexing your hips, slowly pushing your butt as far back as you can. The knees should only partially bend, and your weight should remain on your heels.
| Step 4
By keeping your butt back as far as you can, you should generate tension in your hamstrings as your hands approach knee level.
| Step 5
Pause, and then slowly return to the starting position by extending the hips.
| Step 1
Begin on the floor laying on your back with your feet on top of the ball.
| Step 2
Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
| Step 3
Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
| Step 4
Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
| Step 5
After a brief pause, return to the starting position.
| Step 1
Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves).Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
| Step 2
Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
| Step 3
As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
| Step 4
As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
Caution: Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring injury.
Variations: Since you have three foot positions you have in reality three exercises. The movement can also be performed with a dumbbell held in between your feet (a partner needs to place it properly). This latter exercise though is only suitable for advanced trainees. Finally, it is also possible to just use one leg at a time for better isolation.
| Step 1
Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
| Step 2
Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
| Step 3
As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
| Step 4
Slowly return to the starting position as you breathe in.
| Step 5
Repeat for the recommended amount of Number of sets and reps prescribed.
Caution: Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring tear.
Variations: Since you have three foot positions you have in reality three exercises.
| Step 1
Begin in a standing position with a dumbbell in each hand. Keep your back straight for the duration of the exercise. Slowly bend at the torso allowing your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
| Step 2
Initiate the movement by flexing your hips, slowly pushing your butt as far back as you can. The knees should only partially bend, and your weight should remain on your heels.
| Step 3
By keeping your butt back as far as you can, you should generate tension in your hamstrings as your hands approach knee level.
| Step 4
Pause, and then slowly return to the starting position by extending the hips.
| Step 1
Stand with your torso upright holding a kettlebell in your right hand.
| Step 2
Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright. Lower your back knee until it nearly touches the ground.
| Step 3
As you lunge, pass the kettlebell under your front leg to your opposite hand.
| Step 4
Pressing through the heel of your foot, return to the starting position.
Repeat the movement for the prescribed number of repetitions, while alternating legs.
