Don’t neglect your hamstrings – they’re key to well-defined
legs, and they power your workouts, too.
Just because you can’t see them in the mirror, doesn’t mean
you shouldn’t work your hamstrings. They’re the muscles that help protect your
knees (along with your quads, they help your knee absorb shock). They also
shape your entire lower body, so you look great from behind as well as in
front’
Straight-Leg deadlift
Reps: 15
Benefits
The deadlift is a great move for targeting your hamstrings,
glutes, lower back and core. It can also increase flexibility in your
hamstrings, as you extend them every time you lower the weights.
·
Grab a barbell and hold it in front of your thighs, feet hip-
width apart, knees slightly bent.
·
Bend at your hips to lower your torso until it’s almost parallel
to the floor,
·
Return to standing, squeezing your glutes as you rise and thrust
your hips forward.
Make it easier
Using dumbbells won’t feel as restrictive as using a bar, as
you can work each side independently. This is a great way of getting your form
right before progressing onto the bar.
Using dumbbells
won’t feel as restrictive as using a bar, as you can work each side
independently.
Wide-grip deadlift
Reps: 15
Benefits
Using a wide grip will work your upper back and forearms
that bit harder.
Wide-grip deadlift
·
Grab a barbell, and place your hands about twice shoulder-width
apart. Hold it in front of your thighs, feet hip-width apart, knees slightly
bent (A).
·
Keeping the natural arch in your back, bend at your hips until
your spine is parallel to the floor, weights close to your body (B).
·
Return to standing.
Good mornings
Reps: 15
Benefits
This move targets your hamstrings, glutes and inner thighs.
Your lower back and core also have to work extra hard to stabilize the
movement.
This move targets
your hamstrings, glutes and inner thighs. Your lower back and core also have to
work extra hard to stabilize the movement.
·
Stand with your feet shoulder-width apart, body upright, core
braced and shoulders back.
·
Rest a barbell across the back of your shoulders (not your neck),
and grasp it with your palms facing forward (A).
·
Bend forward from your hips, keeping a micro bend in your knees (B).
·
Lean as far forward as far as you can (not beyond horizontal),
keeping a neutral spine. Then return to standing.
Single-leg deadlift with dumbbells
Reps: 10 each leg
Benefits
Besides targeting your hamstrings, this exercise works your
glutes and core.
Single-leg
deadlift with dumbbells
·
Hold a pair of dumbbells with an overhand grip at arm’s length in
front of your thighs, feet shoulder- width apart and knees unlocked. Raise your
left leg behind you (A).
·
Without changing the bend in your knee, fold from your hips until
your torso is parallel to the floor (B).
·
Pause, then squeeze your glutes, thrust your hips forward. Return
to standing and repeat on the right.
Stretch it out
Lying hamstring stretch
Lying hamstring
stretch
·
Use this stretch to lengthen your hamstrings after a tough
workout. Lie on your back, knees bent and feet flat on the floor.
·
Raise your left leg, grasping the back of your knee with both
hands.
·
Slowly straighten your left leg, grasping your left calf, and
hold for 20 seconds. Lower and then repeat with your right leg.
