Tips on Easy Hamstring Workouts

It is advisable to begin with stretches before working out the hamstrings. This is to prevent and avoid possible injuries that could happen after or during your workout.

Try these easy leg stretching techniques and exercises along with the proper breathing.

Standing up, extend one of your legs by striding forward to make a lunge. These work the muscles and tendons at the back of your thigh before proceeding with your barbell or dumbbell lunges.

For the dumbbell lunge, do the similar procedure by extending the other leg in front of you while holding a dumbbell on both arms. A barbell positioned behind the neck can also be used.

The leg curls can be done in a standing, seated or lying position. For the lying position, lie on your belly using a machine and position the dumbbell-like weight above your calves. Curl you legs backward then to the original position. The seated leg curl is done by placing your calves above the dumbbell-like weight and curling or pulling your legs towards you in a sitting position.

You can also do squats to warm up your legs. From a standing position, act like if you are about to sit in an invisible chair. Do these for several times to loosen up those muscles and tendons before going on a barbell dead lift exercise. This physical activity will set you up for the more tense leg movement you plan on doing.

Do the barbell or dumbbell dead lift by executing a squat while holding a barbell or dumbbell in front of you.These will add weight that could increase the pressure on your hams to build muscle. If you don’t have a barbell or dumbbell available, use water bottle while it has water in it. The weight should be ok if are a beginner. Once advanced though you may want to own the actual equipment.

Simple Hamstring Exercises Without Equipment

It is possible to exercise your hamstrings without holding any equipment. These exercises are also good for strengthening your leg muscles and complement your other cardiovascular exercises like walking and running. Here are some hamstring exercises without equipment.

One-Legged Squats. This hamstring exercise also works out your gluteus and front thighs. Stand facing a wall, at a distance of an arm’s length. Extend your arm out to the side, just under your shoulder height and put your palm against the wall, as if pushing it. Place your foot at a 45-degree angle and farthest from the wall. While keeping your body upright, lower your body until the non-weight bearing knee is close to the ground. Support yourself by pushing against the wall. Then, return to the starting position by pushing yourself up. Repeat this exercise for 6-8 times.

Donkey Leg Lifts. Start with a kneeling position. Raise your leg out the back, keeping it straight. Lift the same leg as high as you can without tilting your hips. Squeeze your hamstring and butt at the highest position of the leg. Lower your leg but do not let it touch the ground. Repeat this exercise for 6-8 times. Do the same with the other leg.

Basic Hamstring Exercise. This exercise is also a good way to cool down after a few rounds of other hamstring exercises. It is also important to take note that you must first get your stomach in contact with your thighs before your head does. Doing it the other way around will end up the exercise stretching up your back, not your hamstrings. Start by sitting up with your legs straight out in front. Try to sit ahead of your tail bone. Bend forward at the hips and try to rest your body against your thighs. Stretch out and try reaching your toes. If you are unable to reach your toes, then your shins will do.

Squats – Great Leg Exercises

In the summer of his tenth grade year of high school, Tim decided that if he wanted to make the varsity basketball team the upcoming year, he needed to increase his vertical leap. His ball handling skills were impeccable and he was the best shooter on his junior varsity squad, but he knew if he wanted to compete with better and older athletes, he had to be quicker and he had to jump higher.

Never one to spend much time in a weight room, Tim wanted one exercise that would work the right muscles in his legs and help them develop over a short period. When he asked around, the advice he got more often than any other was, try doing squats.

Squats are great leg exercises because they work several muscle groups and multiple joints. This type of movement increases core strength, improves muscle balance, enhances stability and strengthens joints. Compound skills such as this also require less time and less repetitions to reach the desired result.

This lower body exercise primarily works the quadriceps and the glutes. However, other muscles groups such as the calves, hamstrings and back muscles are also worked. While this is a relatively simple procedure, proper form is essential to avoid injury.

Exercise:

• With barbell and weight on a squat rack at shoulder height, step under the bar so that it rests on your shoulders. The feet should be at shoulder width.

• Grasp the bar with your hands for security and lift, and then take a step back. Bend your knees until your thighs are at least parallel with the floor.

• Lift back to the standing position and you have completed one repetition.

If you have never tried this exercise before, start with light weight and limit the repetitions. The effects (in the form of soreness) will probably be greater than expected the next day.