Reverse Lunges For Hamstrings

The reverse lunge targets three muscles in the inner and outer hamstrings. Technically referred to as the semimembranosus, semitendinosus and the biceps femoris, the hamstring contracts to bend knees or move the thighs backward. The reverse lunge requires the exerciser to take a larger than normal step backward, followed by lowering the body, with an eventual return to the starting position.

Muscles

Weight trainers utilize the reverse lunge for its stabilizing and muscle-building benefits. Since you may choose to hold a dumbbell in each hand while performing this exercise, you need proper balance to do it correctly. Strengthened by the impact of regular reverse lunges, hamstring muscles facilitate other rigorous exercises such as the squat. Hamstrings react to the reverse lunge as other muscles do to weight training -- the heavier load you carry, the more tension exists to amplify growth of the hamstring muscles.

Basics

You can do reverse lunges with or without dumbbells or ankle weights. Begin by standing with your legs about 1 1/2 feet apart. Take a large step backward, keeping your back straight with your feet pointing forward. Bend both legs to lower your body until the front leg's thigh is parallel to the ground. If you are doing this correctly, the front knee should be above the front foot. Your rear leg should be bent 90 degrees with that knee about 2 inches above the ground. While the back foot's heel should be slightly lifted, the front foot needs to stay flat on the ground.

Energy

In addition to the manufacturing of ATP for energy during lunges, fat metabolism is induced because ATP requires fat to make the energy to complete a workout. Hamstring muscles benefit from reverse lunges because the exercise is intense enough to deliver adequate amounts of oxygen to muscle cells. By heightening stamina of the hamstring muscles in this manner, the muscles quickly adapt to strenuous workouts and bulk up as a result. Glucose and energy amounts also increase with each session.

Injury Prevention

The majority of hamstring injuries happen in the musculotendinous complex, an area where the tendons and muscles unite. Because the hamstrings contain an ample musculotendinous complex, pulls and strains are among the most common problems afflicting these muscles, especially when they are involved in stretching and weight-oriented exercises. In addition, sprinting, performing sudden twisting motions and kicking contribute to hamstring injuries. The prevention of hamstring injuries involves participating in warm-up exercises and ensuring hamstring muscles possess equal strength.