Because hamstrings are posterior muscles, we usually don't train them as much as we train our quadriceps. This may result in imbalance in your leg muscles, sometimes causing low back pain. To prevent this from happening and to have more balanced leg muscles, it is recommended that most persons train their hamstrings more than their quadriceps, in 2:1 ratio, just like you should do with your chest and back muscles.
Below are some basic exercises to strengthen your hamstring muscles.
Machines
1. Leg curls (either lying on stomach or sitting)
2. Back kick (cable)
Body weight
1. Bridging
2. One legged bridging
3. Leg curls (with a fitball)
4. Roman chair
Free weights
1. Good mornings (with any weighted apparatus)
2. Roman chair (with dumbbells, medicine ball, or kettle bells)
For those who want to have legs that are shapely AND strong, make sure to include the hamstring workouts in your program!
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