Hamstring Stretch

After a hard workout nothing feels better than performing a few varieties of a hamstring stretch. Most people are quite tight in this area of their body so when first starting you need to approach it cautiously so you do not cause any muscle pulls or tears.

The first hamstring stretch will target your glute and calf muscles as well. To perform it sit with your bum down on the ground, legs extended straight in front of you. Next take a deep breath in and then slowly lean forward towards your toes, reaching as far as you can with your fingers. To intensify the tension you feel during this hamstring stretch you can also flex your feet. For those who are particularly stiff though, rather than flexing the feet, keep them pointed and allow for a slight bend in the knee. Your goal should then be to work on straightening the knee first and then progressing into a flexed foot position.

The next hamstring stretch is best done in partners. Lay back down on a mat, with one leg extended beneath you and one raised so it is at about a ninety degree angle with your waist in the air. Then have your partner gently push on the foot above you so it moves towards your head. Depending on how flexible you are this foot may be able to reach close to your head or only it may move a few inches. After you’ve assumed this position, focus on resisting against your partner as hard as you can (while they resist your pushing action). This causes the muscles to contract and shorten. Hold that for ten seconds and then relax the muscles and have them press the leg towards your head again. You will likely notice at this point that your leg is able to move further towards your head than last time. Repeat the process two to three more times and then switch legs. This is an active form of flexibility training that will not only lengthen the muscle but also strengthen it as well.

So next time you are at the gym, give either one of these exercises a try during your cool down.

Hamstring Exercise

Since the back leg muscles are directly connected with the glutes, including some hamstring exercise in your workout routine will really help improve your backside. Whether you are aiming to get a curvy figure with a strong definition between the bum and the back of the leg, or simply want to increase your leg strength, both goals are achievable when you perform the right movements.

The first major hamstring exercise to do is a stiff legged deadlift. These are really great because they not only work the back of the thigh but also work the lower back as well. When you are performing them remember not to lock the knees entirely though because if you do that you may start experiencing some knee pain.

Another good hamstring exercise is the leg curl. This can be performed either sitting down or standing depending on what type of machine is at your gym. With either one it is important to remember for this movement to keep your bum tucked under so you don’t let your back get too swayed. Since there will be a lot of pressure exerted on the lower vertebrae, if the spine gets out of alignment this could cause various issues.

Finally you must remember that any time you are completing a squat or lunge you will also be indirectly working these muscles as they will be helpers to your quad muscle so if you are doing a lot of reps and sets with these two movements you likely may not need to even add any more specific isolated ones to your routine. You don’t want to overwork the muscles and cause overtraining because then they will not get any stronger at all.

So be sure to evaluate your lower body workout program and figure out where these movements will fit in so you are getting a complete session.

Hamstring workouts

For effective hamstring workouts we explain the structure of these muscles, and the best movements to strengthen and develop it.

The hamstring is the large muscle on the back of the upper leg – its real name is the bicep femoris, and it is primarily used to help to curl the lower leg up towards the upper leg.

Best exercises for hamstring workouts, for this area are:

* Squats
* Lunges
* Leg Curls

If you review almost any list of best exercises you’ll find trainers recommending squats. Squats are a multi-muscle exercise that primarily work the quads, glutes, hamstrings, and hips. They are the ultimate workout for building strength and power in your hamstrings, but are equally effective if your goal is simply to shape and tone your legs.

For strength and power, you should perform 6 – 12 reps, while for toning, reduce the weight and perform high reps (15 – 20).

The second exercise that should be a part of your routine is lunges. Like squats, these are a great all round movement that can adapted for either strength or toning. Most people do higher rep sets of these (12+) as the action can be quite awkward.

Finally, finish your workout with leg curls. These are an isolation exercise for the backs of the legs, and will leave you feeling drained. For this reason, it is better to drop the weight and not push too hard on these – it’s easy to strain this area.