Four Hamstrings Strengthening Exercises

Build strong hamstrings to improve athletic performance and prevent injuries. The hamstrings are a powerful muscle group located on the back of the thigh. This muscle group consists of three muscles spanning the entire length of the posterior thigh. From the inner to the outer region, the semimembranosus, semitendinosus and the bicep femoris muscles make up the hamstrings muscle group. These long muscles originate on the ischial tuberosity, a bone in the gluteal region, and attach below the knee. The double headed bicep femoris contains a long head and a short head. The hamstrings muscles cross two joints, the hips and the knees. They function to extend the hip and flex the knee.

Isometric Pelvic Bridge

Supine. Hips flexed, knees flexed and feet flat on floor.

Arms by sides or hands under gluteal area.

Keep scapulae contacting floor.

Raise pelvis off floor until spine, pelvis and thighs are in a straight line.

Flex gluteal muscles and hamstrings.

Hold isometric contraction for two to six seconds.

Return to starting position. Build to fifteen repetitions.

Fitball Pelvic Bridge

Supine. Hips flexed, knees flexed, posterior ankle on fitball.

Arms on floor by sides.

Raise pelvis until spine, pelvis, thighs and lower legs are in a straight line.

Flex knees until feet are flat on ball.

Raise pelvis until spine and thighs are in a straight line.

Hold isometric contraction. Start with two seconds and build to six seconds.

Build to fifteen reps.

Eccentric-based exercises has been shown to be a hopeful technique in reducing risk of hamstring injuries. Eccentric training is recognized as a powerful stimulus to muscle growth and increased strength.

Glute-Ham Raise (Nordic Hamstrings Exercise): Eccentric.

Kneel bilaterally. Spine, pelvis and thighs in line.

Place ankles under a sturdy structure or have a partner behind you to anchor ankles to floor.

Lower body by slowly extending hips.

When motion can no longer be controlled, place both hands on floor. Lower body to floor then push with arms back to starting position.

Focus on eccentric phase.

Fitball Glute-Ham Raise: Concentric and Eccentric.

Kneel bilaterally. Spine, pelvis and thighs in line.

Place ankles under a sturdy structure or have a partner behind you to anchor ankles to floor.

Place bilateral forearms on fitball.

Lower body by extending hips and rolling fitball forward.

Stop right before spine, pelvis and thigh alignment is about to be lost.

Raise body back to starting position with hamstrings.

Focus on concentric and eccentric phases.

Strengthen your hamstrings by utilizing these hamstrings training exercises. Improve your lower body function and prevent injuries, such as Hamstrings Strains and Proximal Hamstrings Tendinopathy, with stronger hamstrings.

References

COMPARISON OF HAMSTRING MUSCLE ACTIVATION DURING HIGH-SPEED RUNNING AND VARIOUS HAMSTRING STRENGTHENING EXERCISES

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5685404/

Isokinetic peak torque and flexibility changes of the hamstring muscles after eccentric training: Trained versus untrained subjects

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6150446/

3 Essential Moves for Powerhouse Hamstrings

http://www.bodybuilding.com/fun/3-essential-moves-powerhouse-hamstrings.html?mcid=SM_facetraining02021215

Disclaimer: Viewing this video does not take the place of seeing a medical professional, receiving proper training in the medical profession or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Please receive proper medical training before attempting these medical procedures.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV

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