The hamstrings are a group of three muscles located at the back of your upper leg. The muscles of the hamstring are the biceps femoris, semitendinosus and semimembranosus. The hamstrings are responsible for extension of the thigh as well as flexion and rotation of the lower leg. Dynamic exercises are those that elicit changes in the joint angle as the tension within the muscle increases. Dynamic exercises for the hamstrings are excellent for strengthening the joint for athletic performance and injury prevention.
Leg Curl
The leg curl is often completed prone on a machine or on a bench with a leg developer, but it can also be done with standing with resistance tubing or in the supine position on a stability ball. In the prone leg curl machine, you begin face down on a bench with your legs extended. The round padding of the machine should be positioned at the back of your ankles. Begin the leg curl by bending your knees bringing your heels towards your buttock. Once you have reached a maximum range of motion, lower your feet back down to the start position in a smooth controlled motion.
Dead Lift
The dead lift is one of the great lower body lifts that targets several major muscle groups most notably the hamstrings. The dead lift begins with your feet shoulder width apart in a squatting position. Your back is flat with arms either to the side or holding a barbell that if positioned over your toes. Then, pressing evenly with both feet straighten up to a standing position. Your hips and shoulders should rise together while maintaining a tight core. After you are standing fully, push your hips back and slowly lower down to the start position.
Lunge
The lunge is a versatile exercise that can be performed straight ahead, in reverse, laterally and crossed over. The forward lunge begins in a standing position with feet approximately hip width apart. You will then take a step forward and bend both knees until you just about touch the floor. The step should be large enough that the front knee does not pass over the toes. Then, press through your front heel to step back to the start position.
Plyometric Jumps
Plyometric jumps are particularly helpful in developing power in the hamstrings. Plyometric jumps refer to any jumping activity where the jumps are performed in a quick repeated fashion. Once classic plyometric jumping exercise is the squat jump. Begin in a standing position with feet hip width apart. Start your counter motion by quickly lowering the body into a quarter squat position while also throwing your arms back. The powerful swing your arms forward and extend at the hip, knee and ankle joints jumping into the air. As you come back down to the ground, swing your arms back down and allow your body to again drop into a quarter squat position. Then, continue quickly into your next jump.
References
- ACE: Upper Leg Exercises
- "Exercise Physiology;" Scott Powers, Edward Howley; 1997
Member Comments