Hamstrings Exercises, Upper Body, Best Workout, Muscle Groups, Strong, bodybuilding.com, workout, workoutup.blogspot.com, Workout Routine
#1. Hamstrings Exercises - 90/90 Hamstring
- Lie on your back, with one leg extended straight out.
- With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
- Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
- Repeat for 10-20 repetitions, and then switch to the other leg.
#2. Hamstrings Exercises - Alternating Hang Clean
- Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
- Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
#3. Hamstrings Exercises - Alternating Leg Swing
- This warm-up move is done in an open area of the workout floor.
- Standing upright, take a few steps forward and kick one leg straight out in front of you as high as you can.
- Simultaneously extend the opposite-side arm out and touch your foot as you move forward.
- Take a few more steps and repeat to the opposite side.
#4. Hamstrings Exercises - Ball Leg Curl
- Begin on the floor laying on your back with your feet on top of the ball.
- Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
- Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
- Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
- After a brief pause, return to the starting position.
#5. Hamstrings Exercises - Band Good Morning
- Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position.
- Keeping your legs straight, extend through the hips to come to a near vertical position.
- Ensure that you do not round your back as you go down back to the starting position.
#6. Hamstrings Exercises - Band Good Morning (Pull Through)
- Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
- Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent.
- Return to the starting position be driving through with the hips to come back to a standing position.
#7. Hamstrings Exercises - Barbell Deadlift
- 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. Typically, you would use an alternating grip.
- With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.
#8. Hamstrings Exercises - Box Jump (Multiple Response)
- Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
- Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
- Immediately drop or jump back down to the original starting place; then repeat the sequence.
#9. Hamstrings Exercises - Box Skip
- You will need several boxes lined up about 8 feet apart.
- Begin facing the first box with one leg slightly behind the other.
- Drive off the back leg, attempting to gain as much height with the hips as possible.
- Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
- Then, step to the next box and repeat.
#10. Hamstrings Exercises - Chair Leg Extended Stretch
- Sit upright in a chair and grip the seat on the sides.
- Raise one leg, extending the knee, flexing the ankle as you do so.
- Slowly move that leg outward as far as you can, and then back to the center and down.
- Repeat for your other leg.
Source: Bodybuilding.com
- Lie on your back, with one leg extended straight out.
- With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
- Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
- Repeat for 10-20 repetitions, and then switch to the other leg.
#2. Hamstrings Exercises - Alternating Hang Clean
- Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
- Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
#3. Hamstrings Exercises - Alternating Leg Swing
- This warm-up move is done in an open area of the workout floor.
- Standing upright, take a few steps forward and kick one leg straight out in front of you as high as you can.
- Simultaneously extend the opposite-side arm out and touch your foot as you move forward.
- Take a few more steps and repeat to the opposite side.
#4. Hamstrings Exercises - Ball Leg Curl
- Begin on the floor laying on your back with your feet on top of the ball.
- Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
- Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
- Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
- After a brief pause, return to the starting position.
#5. Hamstrings Exercises - Band Good Morning
- Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position.
- Keeping your legs straight, extend through the hips to come to a near vertical position.
- Ensure that you do not round your back as you go down back to the starting position.
#6. Hamstrings Exercises - Band Good Morning (Pull Through)
- Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
- Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent.
- Return to the starting position be driving through with the hips to come back to a standing position.
#7. Hamstrings Exercises - Barbell Deadlift
- 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. Typically, you would use an alternating grip.
- With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.
#8. Hamstrings Exercises - Box Jump (Multiple Response)
- Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
- Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
- Immediately drop or jump back down to the original starting place; then repeat the sequence.
#9. Hamstrings Exercises - Box Skip
- You will need several boxes lined up about 8 feet apart.
- Begin facing the first box with one leg slightly behind the other.
- Drive off the back leg, attempting to gain as much height with the hips as possible.
- Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
- Then, step to the next box and repeat.
#10. Hamstrings Exercises - Chair Leg Extended Stretch
- Sit upright in a chair and grip the seat on the sides.
- Raise one leg, extending the knee, flexing the ankle as you do so.
- Slowly move that leg outward as far as you can, and then back to the center and down.
- Repeat for your other leg.
Source: Bodybuilding.com
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