A balance of strength and flexibility in the hamstrings muscle group is important for knee and back health. Muscles can be exercised concentrically -- when the muscle is shortening under load -- or eccentrically -- when the muscle is lengthening under load. Several useful exercises can easily be done at home.
Considerations
The hamstrings to quadriceps strength ratio should be 60 to 80 percent. This means that when you exercise your hamstrings muscles, they should be able to lift at least 60 to 80 percent of what you can lift with your quads. Imbalances in this strength ratio, can increase knee injury risk.
Dead Lifts
The dead lift exercise targets the hamstrings, eccentrically. This challenging exercise can be performed in several different positions. Stand with your feet slightly more than shoulder width apart. Hold a 3 - 5 lb. weight comfortably behind your neck. Hinging from the hips, bend forward, keeping your lower back straight and your chest lifted. Keep your knees comfortably straight. Bend forward as far as you can while maintaining the flat back position. Return to the upright position using your gluts and hamstrings. Repeat for three sets of up to 15 repetitions. This exercise is surprisingly challenging, and you may feel it later.
Ball Bridging
This exercise not only targets the hamstrings, but also brings in some valuable core-control work. Lie on your back with your feet on an exercise ball. Your knees should be bent. Press through your feet raising your buttock off the floor, going as high as you can without arching your back. Lower down, but not quite to the floor, to keep your muscles working. For added challenge, raise your arms up towards the ceiling or pulse this exercise at the top of the movement. Perform three sets of 15 repetitions.
Forward Wall Leans
Used by national ski team athletes, this is an excellent eccentric hamstring exercise. Kneel on both knees facing a wall. When you reach out your hands from this position, they should just be able to touch the wall. Lean towards the wall keeping your back straight and your shins on the floor. Go forward as far as you can before you brace your hands on the wall. Press back to the starting position, and repeat. To increase the challenge, have someone hold your feet firmly as you lean. Perform three sets of 15 repetitions.
Expert Insight
Eccentric exercises challenge muscles more than concentric exercises. When exercising eccentrically, delayed onset muscle soreness (DOMS) can be significant. Begin these exercises slowly, building up repetitions gradually.
Member Comments