Excellent to do at home or in the gym! e) Lift the barbell up to a standing position.Â, a) With a slight bend in your knees, hinge at the waist with a straight back and slowly lower the barbell towards the ground. Hamstring exercises demonstrated in this hamstring workout will train both functions of the hamstrings: 1. hip extension and 2. knee flexion. b) Assume a standing position with your feet shoulder width apart. Rotating the leg outwards (external rotation of the hip) emphasizes more the outer parts of the hamstrings. You should feel a deep stretch in your hamstrings.Â. Hamstring Workouts: Hamstring exercises build beefier-looking legs with formidable strength. Four muscles in the back of your leg comprise the hamstring: the biceps femoris (a group of two muscles), semitendinosus, and the semimembranosus. Copyright VAHVA Fitness 2020, all rights reserved. The lower half of your body contains some of your biggest muscles including your glutes, Raise your hips up (hip extension) to properly engage the hamstrings and then do slow & controlled curls to further work the hamstrings. Privacy Policy   Disclaimer. Try these 15 targeted moves. Human Flag, Planche, Ballistic Training, Mobility, Active Flexibility, Demonstrating 4 home training methods I did for constant progress, 3 Essential Areas to Master for Complete Physical Development. e) Stay controlled and slowly lower yourself back down and repeat. {"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}, INTENSE HAMSTRING WORKOUT | At Home or in the Gym. Step forward so that the barbell is over the middle portion of your feet.Â. If your gym has a glute-ham raise machine, you are in luck. Everyone has towels which makes this workout convenient to do at home. Your hamstrings play a crucial role in running, jumping, walking, and other athletic activities. b) Pause for a moment at the bottom and reverse the motion as you return to the standing position. With that being said, let’s check out these 5 eccentric hamstring exercises! This bodyweight workout will sure to BURN! Tight hamstrings pull on the pelvis, contributing to misalignment that ultimately can result in low-back injury. VAHVA Fitness is about making a real positive impact in the world by providing training tools, education and inspiration for people to transform their lives. a) While keeping your back straight, sit your hips back and begin to bend forward. Intense hamstring and glutes. Single leg hamstring curl is an advanced variation which will put enormous stress on your hamstrings. Ga voor deze hamstring oefeningen. d) Squeeze hamstrings and glutes hard at the top to maximize contraction. b) Place all of your weight on one foot and balance in this position. Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window), In the previous hamstring video we covered the knee flexion. Also known as the dumbbell straight leg deadlift, this eccentric hamstring exercise stretches your hamstrings to the max.Â, a) Assume a standing position with your feet shoulder width apart and hold the dumbbells with your palms facing towards you.Â. DEAR MEMBERS: TO ACCESS YOUR MEMBERSHIP AREA, PLEASE "LOGOUT" AND THEN "LOGIN" AGAIN. Hamstring exercises demonstrated in this hamstring workout will train both functions of the hamstrings: 1. hip extension and 2. knee flexion. c) Next, press your toes into the foot plate and raise your body using your hamstrings (and some help from your glutes).Â. If you have trouble fully extending the hips, work on different hip thrust variations. In the previous hamstring video we covered the knee flexion which is easily one of the best hamstring curl exercises you can do. For these reasons, the following exercises can bolster your hamstring stability and prevent future injuries. *Note* — While your planted leg should remain nearly straight, you can allow your trail leg to bend slightly.Â, b) Keep leaning forward until your back is roughly parallel to the floor. c) Now, reverse the motion as you return to the standing position and squeeze your glutes. A strained or torn hamstring can sideline you for weeks at a time and hamper your training performance in the long run.Â, Eccentric hamstring exercises can train your hamstring muscles to absorb an overload of tension.Â, When performed correctly, eccentric hamstring exercises can also improve your mind-muscle connection.Â.