Your hamstrings are made up of three individual muscles, the semi membranosis, semi tendonosis and the biceps femoris. Located on the back of your thigh, these powerful muscles are responsible for hip extension and knee flexion and are strongly involved in running and jumping movements. Strengthen and condition your hamstrings by performing some resistance band exercises.
Resistance Band Bear Crawls
Use a strong band for this exercise. Attach one end of the band to a strong hip-height anchor point and attach the other end to your waist. Stand with your back to the anchor point. Lean forwards and place your hands on the floor in a sprinters' "get set" position. Move forwards against the resistance of the band until you can go no further. To maximize the effect of this exercise, try to keep your butt higher than your shoulders. Bear Crawl backwards to return to your starting point. Repeat for the desired number of repetitions or duration.
Resistance Band Good Mornings
Using a loop type resistance band, stand on the band and pass the rest of the band over your head so that it is around the back of your neck. Place your feet hip-width apart. Keeping your knees slightly bent, push your butt backwards and bend forwards at the hips. Make sure your lower back does not round. Slowly stand up to return to the starting position and repeat. The wider you place your feet, the more tension will be on the band and the more demanding the exercise will become.
Resistance Band Leg Curls
Attach an exercise band to a floor-height anchor point. Sit on a chair around 36 inches from the anchor point and attach the other end of the band to your left ankle. Adjust the position of your chair so that the band is extended but not tight. Allow the band to pull your leg out straight. Using your hamstring muscles, pull your foot back towards you and under your chair. Slowly extend your leg and repeat. Change legs and perform the same number of repetitions with your right leg.
Resistance Band Pull Through
Attach a band to a knee-high anchor and stand with the anchor point behind you. Reach down between your knees and grasp the band in both hands. Try to maintain a neutral spine. Keeping your arms extended and your legs almost straight, stand up and pull the band forwards from between your legs. Stand up straight and try to push your heels down and back as you perform this exercise. Slowly return to the starting position and repeat.
References
- "High-Performance Sports Conditioning"; Bill Faran; 2001
- "Physique, Fitness, and Performance, Second Edition"; Thomas Battinelli; 2007
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
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