The Russian hamstring exercise is an advanced, commonly used strength training exercise that develops strength in the hamstring muscle group. It's commonly used by athletes to improve performance and decrease their risk of hamstring injury. Because of the intensity of the exercise, the Russian hamstring exercise should only be done two days per week and with at least 72 hours of rest in between sessions.
Exercise Technique
Kneel down on the floor with your knees bent at 90 degrees. Have a partner hold the back of your ankles firmly against the floor so that your feet don't come up. Keep your torso straight as you tilt forward from the knees. Continue down as far as you can possibly go, ideally 45 degrees. Maintain a straight torso as you control yourself back up and return to starting position
Anatomy
The Russian hamstring exercise strengthens the hamstring muscle group, which consists of three muscles, including the biceps femoris, the semimembranosus and the semitendinosus. The three muscles run down along the back of your thigh, starting up at the hips and ending at the back of the knee.
Tips
It's typical to have difficulty completing the Russian hamstring exercise. Don't worry if you're unable to lower down 45 degrees at first. Tilting forward as far as you can will develop strength. Another option is to have a partner wrap a band around your waist and assist you as you lower down. Be sure to have your hands free and ready when completing the exercise, as you're likely to have to catch yourself from falling forward time and again.
Benefits
Eccentric hamstring exercises are effective at developing hamstring strength and mimic the same way that the muscles must contract when sprinting. As a result, athletes who sprint during their activity, such as track athletes, football players, soccer players and basketball players commonly incorporate the Russian hamstring exercise into their workout routines. Hamstring strains are the most common athletic injury and they can be quite debilitating and difficult to recovery from. Building eccentric strength in the hamstrings prevents injury.
Type of Contraction
The Russian hamstring exercise is an eccentric strength training activity, meaning it requires your hamstrings to lengthen while contracting. Eccentric contractions are more strenuous and difficult for your muscle groups and it's common for there to be a significant amount of soreness following workouts.
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