Unique hamstring exercises refers to exercises that work your hamstring muscles in non-traditional ways. Traditional hamstring exercises include strength training that isolates the hamstrings or stretching exercises that stretch the hamstrings only. However, these exercises integrate your hamstrings with the rest of your body for function since this is how they move in real-life activities and in sports.
Hamstring Function
The hamstrings are made up of the semimembranosus, semitendinosus and bicep femoris that runs from the lower part of your pelvis down into the back of your knees by ways of tendon attachments. They work with your hip and leg muscles to flex and extend the knee and hip joints, to move the legs laterally toward and away from the body, and to rotate the hip joints. In many daily movements, such as walking, running, climbing downstairs or squatting, your hamstrings decelerate the rate at which you move to avoid falls and injuries to your joints, according to physical therapist Gray Cook, author of "Movement." Therefore, you should perform exercises that incorporate other leg and hip muscles to move.
Single Leg Ball Curl
This exercise strengthens your hamstrings and their adjacent tendons and ligaments while stabilizing your hip and spine. Lie on the ground on your back with your arms out to your sides. Put your lower calves and heels on top of a stability ball, and lift your buttocks off the ground. Tighten your left buttock and lift your right leg off the ball. Exhale and bend your left leg toward you without lowering your buttock to the ground. The stability ball should roll toward your body with your left foot on top of it. Inhale and extend your left leg straight. Perform two to three sets of six to 10 reps per leg.
The Pistol
The pistol is a deep one-leg squat with your non-supporting leg extending straight in front of you and your torso upright. Loop the middle of a strong rubber tubing around a pullup bar or similar apparatus. Hold each end of the tubing with each hand, and stand back until the tubing is a little taut. Hold the tubing with your arms slightly bent and your legs together. Extend your right leg in front of you with your foot flexed toward your body. Squat down as low as you can while keeping your torso upright. Exhale and stand straight up without moving your spine or pulling the tubing. Perform three to four sets of five to eight reps per leg.
Side Lunge
Stand with your feet together and step to your left with your left foot so that both feet are pointing forward. Lunge down on your left leg and bend your torso forward at your waist with your arms extended in front of you for balance. Keep your right leg straight and your right foot flat on the ground. Do not hunch your shoulders or your spine. Exhale and push yourself back to the starting position. Perform three sets of 10 to 12 reps per side.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Movement"; Gray Cook; 2010
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