7 exercises for strong legs on the hamstrings.
A well-thought-out leg workout should include exercises specifically aimed at the biceps femoris muscle, the semi - webbed muscle and the semi-tendon muscle-the three hamstring muscles.Sumo squats
To work out the inner surface of the thighs or the adductor muscles and hamstrings, consider adding sumo squats to your composition. With sumo squats, you get the same benefits as with traditional squats, but increase the activation of the inner surface of the thighs and hamstrings. You can perform this movement with or without weights.
Step-by-step instructions
Stand up with your feet slightly more than hip width apart. Extend your feet about 45 degrees outwards. Your hips will also be turned outwards.
Stretch your arms out in front of you at shoulder level. If you are using weight, hold the dumbbells firmly in front of your chest.
Take a deep breath, engage the body, dropping into a squat position.
Pause at the bottom, exhale and return to the standing position again. Distribute the weight evenly on the heel and the middle part of the foot.
Do 12 to 15 repetitions.
You can complicate this movement by squatting lower, or make it easier by reducing the distance you squat.
Mahi kettlebells
If you are looking for an exercise that increases cardio endurance, burns calories and targets several muscle groups, then do swings. In addition to working out all the muscles of the lower body, kettlebell swings specifically enhance the activation of the hamstrings. 1
This exercise is designed for the back of the body, including the buttocks and hamstrings.
Step-by-step instructions
Put the kettlebell a little in front of you and hold on to the handles.
Stand up, legs slightly wider than the length of the thigh, and feet slightly apart.
Keeping your spine straight with your shoulders pulled back, bend your knees slightly, sit down a little and bend your torso forward, lifting the kettlebell with both hands. These are not squats, so don't bend your knees too much.
While holding the kettlebell, pull your shoulders back, engage your body and start moving, squeezing your buttocks and hamstrings to fully straighten your hips.
Lift the kettlebell in front of your chest. Keep your body weight closer to your heels.
Lower the kettlebell and swing it through your legs.
Do from 15 to 20 repetitions or perform for a given time.
Make sure that you are doing swings, not squats.
Base Bridge
The main bridge exercise isolates and strengthens the biceps and buttock muscles. Since this exercise is for beginners, it is suitable for almost all levels of physical fitness.
Step-by-step instructions
Put an exercise mat on the floor. Lie on your back, bending your knees and placing your feet on the floor about 30 cm from the buttocks. Your hands should be at your sides.
Tighten the muscles of the abdomen and buttocks, rest your heels on the floor and lift your hips off the floor until your body is aligned in a straight line from the shoulders to the knees. Really focus on the hamstring strain.
Pause in this position for 10 to 20 seconds.
Lower yourself to the starting position and repeat.
Do 10 repetitions.
Avoid performing the bridge if staying on the floor causes pain or is contraindicated for health reasons.
Bridge on one leg
A bridge on one leg is a kind of a standard bridge. By lifting one leg in the bridge position, you can isolate the hamstrings and glutes.
Step-by-step instructions
Put an exercise mat on the floor. Lie on your back, bending your knees and placing your feet on the floor about 30 cm from the buttocks. Your hands should be at your sides.
Tighten the muscles of the abdomen and buttocks, rest your heels on the floor and lift your hips off the floor until your body is aligned in a straight line from the shoulders to the knees. Really focus on the hamstring strain.
Lift and extend your left leg, keeping the pelvis raised and level. Your right foot remains on the floor.
Pause for a few seconds before lowering your buttocks to the floor. Keep your left leg raised and extended.
Lower yourself to the starting position and repeat, alternating legs.
Do 10 reps on each leg.
For the test, try holding the position for 20-30 seconds before lowering the buttock to the floor and repeating the movement.
Bending the legs while lying down
To perform this exercise, you will need a leg bending simulator. Some gyms also have a simulator for bending the legs standing or sitting.
Step-by-step instructions
Adjust the roller cushion so that it is above the heels. There should be instructions on the machine with images demonstrating this step.
Lie on your stomach, placing the roller on the lower part of the calves. Make sure that your legs are fully extended. Grasp the handles on both sides of the machine.
Bend your knees, keeping your hips on the bench and pull your ankles up to your buttocks.
Pause for a few seconds, then slowly lower your leg to the starting position.
Do 10 to 15 repetitions.
Choose a load that is light enough to maintain a strict shape. If your hips come off the bench during flexion, reduce the weight.
Reverse bar
The reverse plank is an intermediate level of exercise that is great for the core muscles, buttocks, hamstrings, and upper body. Add a reverse bar to the main workout or include it on the leg day.
Step-by-step instructions
Put an exercise mat on the floor. Sit with your legs stretched out in front of you.
Put your hands slightly behind you, palms down, and spread your fingers wide. Each arm should be outside of your hips, but in line with your shoulders.
Put your hands on the floor and lift your hips and upper body to the ceiling. Your body should be in a straight line from head to toe. Look at the ceiling.
Squeeze the muscles of the body, buttocks and hamstrings and hold this position for 15 to 30 seconds.
We descend to the starting position.
Do 5 to 10 repetitions.
To increase the tension of the hamstrings, add leg bends. Bend your right knee and bring the sock to your buttocks. "Tap" with your toes (bend and unbend your toes). Extend your leg and move to the left leg. Repeat the required number of repetitions.
Traditional squats
When it comes to the best exercise for overall leg development, you can't beat squats. Squats, known for their ability to affect the buttocks, quadriceps, hamstrings and calves, are an integral part of the lower body workout plan. And what's the best part? You can do them with or without weights.
Step-by-step instructions
Stand with your feet slightly wider than your shoulders. If you are using a weight, hold a dumbbell in each hand and keep your hands at your sides or pressed to your chest.
Turn on the body, slowly bend your legs and squat until your hips are parallel to the floor. Only for the weight of your own body, when squatting, raise your hands forward.
Keep your head up and look straight ahead.
Hold in the lower position for a few seconds, then exhale, rest your heels on the floor and return to the starting position.
Do 12 to 15 repetitions.
You can use dumbbells, a kettlebell, or a barbell to add resistance to squats. Really tighten your hamstrings during the entire movement.
