Your posterior chain generates power and provides stability in daily tasks. The muscles that compose your posterior chain include your hips and your hamstrings. These muscles contribute to hip extension and knee flexion and generate power when you run. Strong hamstrings help prevent knee injuries and are a large part of a strong squat. Consult your physician before beginning any diet or exercise program.
Hips
Training your hips, or usually the gluteus maximus, medius and minimus, is easily achieved with squatting. The depth of your squat is directly proportional to the degree of gluteal involvement, so squat deeply for good results. These are best achieved with the back squat, but a front squat with the barbell held on the front of your shoulders can also work. Squatting also recruits the hamstrings, and the back squat recruits your hamstrings to a higher degree than the front squat.
Glute-Ham Raise
The glute-ham raise usually requires a specific bench, but you can improvise. If you do not have a glute-ham raise machine at your gym, you can use either a seated calf machine or a lat pulldown station. Sit on the pad with your ankles hooked under the leg supports. Without bending at the waist, lean forward until your torso is parallel to the ground, then pull yourself up. You will need a spotter the first time you try this to avoid heading face first into the ground if you make a mistake. This exercise recruits your hips and your hamstrings.
Stiff-Legged Deadlift
The stiff-legged deadlift is performed with the legs stiff but not locked. When you do this exercise, your knees should be soft, or slightly bent. With a barbell in your hands, lower the bar by bending your hips, but keep the bar in close to your body. Do not allow your lower back to round, and lower the bar to the limit of your flexibility. Do not bend your arms or allow the bar to drift away from you at the bottom of the repetition. This exercise works your hamstrings and your hips but also your lower back.
Leg Curls
Leg curls are usually done on a machine and can be done with both legs or a single leg at a time. Leg curls work the hamstring by flexing your knee joint. You can do leg curls seated or lying, but seated leg curls often make it harder to cheat on the exercise. Many seated leg curl machines have a pad that holds your thighs in place. If you do them while lying, keep your hips pressed firmly into the pad. Another way to do leg curls is with a resistance band, which provides the unique advantage of increasing resistance as your leverage decreases.
References
- "Journal of Strength and Conditioning Research"; "The Effect of Back Squat Depth on the EMG Activity of 4 Superficial Hip and Thigh Muscles"; A. Caterisano et al.; August 2002
- "Journal of Physics: Conference Series"; Biomechanics of Front and Back Squat Exercises; A.A. Braidot et al.; 2007
- "Strength and Conditioning Journal"; Alternative Exercises for the Glute-Ham Bench; S. Hayes and M. Jones; April 2000
- "National Strength and Conditioning Association Journal"; Teaching Techniques #8: The Glute-Ham Raise; J. Madden et al.; April 1990
- "Strength and Conditioning Journal"; The Stiff-Legged Deadlift; P.J. Gardner and D.E. Cole; October 1999
- "International Journal of Sports Physiology and Performance"; Hamstring Activation During Lower Body Resistance Training Exercises; W.P. Ebben; March 2009
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