The kneeling Russian hamstring exercise is an advanced strength-training exercise used to develop lower body strength and prevent injuries in athletes. It uses your own body weight as resistance and doesn't require any additional equipment. It's typical to have difficulty with this exercise, so be prepared to be challenged and expect a need to build up strength before completing the entire exercise as intended.
Muscles Worked
The kneeling Russian hamstring exercise requires your hamstring muscles to control your knee joints while they extend. The hamstring muscle group runs down the back of your thigh and consists of three different muscles, including the semitendinosus, the semimembranosus and the biceps femoris.
Technique
To complete the kneeling Russian hamstring curl, begin in a kneeling position with either a partner gripping your Achilles and holding down your feet firmly against the floor or hooking your feet underneath an implement that will keep your feet secure. Rise all the way up so that your knee joint is at 90 degrees. Slowly lean forward while keeping your torso in a straight line and tilt towards the floor in front of you. Continue as far as you can and then slowly return back up to starting position.
Eccentric Exercise
The kneeling Russian hamstring exercise is an eccentric exercise that builds eccentric strength. This means the hamstring muscles are contracting while also at the same time lengthening. They're working to control your body weight as you extend your knees and lower down towards the floor. This is similar to how your hamstrings must work while sprinting. Eccentric exercises are known to cause significant muscle soreness 24 to 48 hours after training.
Injury Prevention
Eccentric hamstring exercises such as the kneeling Russian hamstring exercise are commonly used by athletes who have to sprint during their sport as a way to prevent injury. The most common reason for hamstring strains is muscle weakness, and, according to Jason Brumitt of the National Strength and Conditioning Association, eccentric exercises are key to avoiding hamstring injuries.
Considerations
The kneeling Russian hamstring curl is a difficult exercise. During the lowering movement, keep your hands ready to catch you in case you fall forward. It's typical for beginners to not possess adequate strength to tilt forward very far. For those needing to build eccentric hamstring strength, the exercise can be completed with assistance by having a partner hold a towel or a resistance band around your waist.
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