Hamstrings Exercise #1: Deadlift
Description:
- Stand with feet together, weights on floor in front of feet.
- Squat down placing chest against thighs.
- Tighten lower back muscles, grasp weights in hands.
- Keep head forward and back straight, and gently straighten knees until a gentle stretch is felt. Hold for several seconds.
- Slowly stand upright.
- Keeping back straight, reverse the motion and lower weights to floor, keeping knees as straight as possible and hold for several seconds, then bend knees, returning to start position.
Description:
- Hold weights at sides, palms inward.
- Step forward, bending knees to 90 degrees as shown.
- Rear knee should almost touch the floor.
- Push back up to standing.
- Repeat.
Hamstrings Exercise #3: Reverse Lunge
- Stand holding weights at side, palms inward.
- Step back with one leg until rear knee almost touches floor.
- Front leg should not extend past toes.
- Push back up forward to a standing position.
- Repeat.
Description:
- Start belt of Treadmill.
- Step onto belt backwards and begin walking backwards.
Hamstrings Exercise #5: Forward Squat
Description:
- Stand with feet about hip distance apart.- Toes should be slightly pointed outward and aligned with knees.
- Hold weights in hands, resting on shoulders.
- Squat down until thighs are almost parallel with floor while moving buttocks backward, similar to beginning to sit in a chair.
- Return to start and repeat.
- Lie face down on ham curl machine.
- Place back of ankles behind pads.
- Pull ankles up and toward buttocks.
- Return to start position, controlling the weight.
- Repeat.
Description
- Sit on knee table.
- Place bolster pads behind ankles.
- Begin with knees straight.
- Bend right knee and straighten.
- As right knee straightens, bend left knee and continue to alternate legs.
Hamstring Exercise #8: Wide Squats
Description:
- Stand with feet wider than hip distance apart.
- Toes should be slightly pointed outward and aligned with knees.
- Hold weights in hands, resting on shoulders.
- Squat down until thighs are almost parallel with floor while moving buttocks backward, similar to beginning to sit in a chair.
- Return to start and repeat.
