Hamstrings
- Thread starter spatial_k
- Start date
Okay, I can offer something here.
First, running backwards stresses quads, not hams, so do lunges, though they are good for glutes.
I'd suggest doing dead-lifts...slightly bend knees, bend from waiste, grab ball and slowly lift to standing position. DO NOT jerk. When you repeat, DO NOT put the ball back on the ground. Don't believe the crap about it being bad for your back. Do it slowly and under control in both directions and it is an awesome strength builder in the hams. (If you doubt me, wait til you wake up the next day).
I'm not a fan of the reverse leg curls...the motion is unnatural and I think it's tough on ur knees.
First, running backwards stresses quads, not hams, so do lunges, though they are good for glutes.
I'd suggest doing dead-lifts...slightly bend knees, bend from waiste, grab ball and slowly lift to standing position. DO NOT jerk. When you repeat, DO NOT put the ball back on the ground. Don't believe the crap about it being bad for your back. Do it slowly and under control in both directions and it is an awesome strength builder in the hams. (If you doubt me, wait til you wake up the next day).
I'm not a fan of the reverse leg curls...the motion is unnatural and I think it's tough on ur knees.
Here's a couple....
1.
- Lie on your back, legs almost straight with your feet up on the ball (heels on ball, legs shoulder width apart).
- Arms can be out to your sides. As you get better, try doing it with them pointing to the ceiling.
- Raise your hips as high as you can, keeping your legs straight
- Keeping your hips high, bend your knees - rolling the ball towards you, and bringing your feet towards your ass.
- Hold the contraction for a second then, KEEPING YOUR HIPS HIGH, roll the ball away until your legs are almost straight.
- Lower your hips almost to the floor, then repeat.
You have to keep your hips high while rolling the ball, or this won't do much for you.
2.
- Set up similiarly to the first exercise, but just put one leg on the ball - hold the other leg up towards the ceiling.
- Now, lift your butt about a half inch off the floor.
- Using a vigorous thrusting motion, raise your hips as high as you can, without changing the angle of your knee.
- Hold at the top, then slowly lower.
- Repeat the thrusting motion, lowering slowly between each one.
3.
1.
- Lie on your back, legs almost straight with your feet up on the ball (heels on ball, legs shoulder width apart).
- Arms can be out to your sides. As you get better, try doing it with them pointing to the ceiling.
- Raise your hips as high as you can, keeping your legs straight
- Keeping your hips high, bend your knees - rolling the ball towards you, and bringing your feet towards your ass.
- Hold the contraction for a second then, KEEPING YOUR HIPS HIGH, roll the ball away until your legs are almost straight.
- Lower your hips almost to the floor, then repeat.
You have to keep your hips high while rolling the ball, or this won't do much for you.
2.
- Set up similiarly to the first exercise, but just put one leg on the ball - hold the other leg up towards the ceiling.
- Now, lift your butt about a half inch off the floor.
- Using a vigorous thrusting motion, raise your hips as high as you can, without changing the angle of your knee.
- Hold at the top, then slowly lower.
- Repeat the thrusting motion, lowering slowly between each one.
3.
