5 Exercise Hamstring Workout for Full Range Strengthening
Спорт
Simple exercises to strengthen hamstrings can help reduce knee pain, improve stability, and reduce your chances of injury.
You’ll get an overview of the hamstrings, what movement functions they control, and common compensatory mechanisms when they are too short or tight. If you have super tight hamstrings, scroll down to the linked video on fixing tight hamstrings first. Once they’re loose, start working on their strength throughout the full range of motion.
After the brief anatomy to build your kinesthetic awareness, Coach E takes you through 5 exercises to strengthen all the functions of the hamstrings. You’ll need your ASMR ball, a ball or rolled-up towel, and a stability ball.
Remember to breathe while activating the muscles.
Exercise 1 breaks up any scar tissue or knots (adhesions) in the muscle that come from overwork.
Exercise 2 might give you a muscle cramp feeling - that’s normal. You’ll learn a trick to get past the cramping feeling. Keep working through it, and it’ll help prevent future muscle cramps.
Then 3 - 5 will improve strength at the end range, teaching your neuromuscular system that your hamstrings are stable and building strength and resilience long-term.
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IN THIS VIDEO
00:00 - Intro
01:05 - Anatomy details
06:45 - ASMR: Seated Hamstring
08:36 - Prone Knee Flexion
12:15 - Hamstring Level 1 ERE
14:45 - Hip Hinge
17:20 - SB Leg Curl
RESOURCES AND LINKS MENTIONED
How to Fix Tight Hamstrings (HINT: Static Stretching Doesn’t Work): • How to Fix Tight Hamst...
INCREASE Ankle Dorsiflexion: 4 Unique Exercises (NOT Calf Stretches!): • INCREASE Ankle Dorsifl...
Hip Pain Solution: www.precisionmovement.coach/h... - a comprehensive program designed to take you from acute pain to pain-free function, so you can go back to doing the things you love
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
MEDICAL DISCLAIMER
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
Anatomy App: © BioDigital, Inc. www.biodigital.com/
Пікірлер: 44
Measured, thorough, and really comprehensive. Thanks.
@PrecisionMovementCoach
Жыл бұрын
Glad it was helpful!
Great video, Thank you Coach E.
@PrecisionMovementCoach
Жыл бұрын
My pleasure!
Wonderful video! Thanks, Eric!
@PrecisionMovementCoach
Жыл бұрын
You are welcome!
Thank you for the video coach
@PrecisionMovementCoach
Жыл бұрын
You're welcome!
Like always , great stuff.
@PrecisionMovementCoach
Жыл бұрын
Thanks :)
Love your videos! Recently had partial knee replacement surgeries and hamstrings are super weak as well as quads, etc. Going to work this into my routine to get me back to my regular running and cycling. Thank you!
@PrecisionMovementCoach
Жыл бұрын
Glad that you like it and thanks for following along :)
Excellent! Thanks. 🦵
@PrecisionMovementCoach
Жыл бұрын
Our pleasure!
Thank you!
@PrecisionMovementCoach
Жыл бұрын
You are welcome :)
Awesome video and information
@PrecisionMovementCoach
4 ай бұрын
Thanks for that :)
Thanks! 😊
@PrecisionMovementCoach
Жыл бұрын
No problem!
very usefull video
@PrecisionMovementCoach
Жыл бұрын
Glad you think so!
Superb Sir 🙏
@PrecisionMovementCoach
Жыл бұрын
Thanks for the support :)
I’m so lucky that I have found your channel. As a pickleball player I have experienced a lot of hamstring problems. Love your approach and your expertise you can share with me and others.Thank you so much.
@PrecisionMovementCoach
Жыл бұрын
Thanks for following along :)
Like your biodigital interface! I have strong but tight hamstrings and relatively weaker quads from playing indoor soccer as a keeper. I have begun lifting seriously this last year to reduce injuries, but I am not 20 years old anymore, I am 52. Lately, I am feeling pain in the upper tibia, and it looks like where the hamstring inserts into the tibia. My legs are very strong compared to the rest of me, and I am getting old, but I am wondering how I should approach this. I am on your ROM app, and I will do these exercises, am doing your foot strengthening routine, and hips too, Anything else? Also, what should I not do? Knee extension hurts today after my leg workout yesterday (bony part under knee on inside --upper part of tibia I think).
@PrecisionMovementCoach
Жыл бұрын
Thanks for writing it. Try out the Knee Pain 1 ROM Coach routine next :) - Coach Joshua, Team PM
Are you a fan of Nordics, team - for eccentric strengthening and injury prevention? These seem to have worked really well for me with medial tendinopathy.
@PrecisionMovementCoach
Жыл бұрын
Nordics are great for anyone who is ready for them :) - Coach Joshua, Team PM
Thanks, Coach E! Would a percusion gun be a good tool to help release the hamstrings?
@PrecisionMovementCoach
Жыл бұрын
Not necessarily and this video can explain more: kzread.info/dash/bejne/lHqOmZiMp8S8idY.html - Coach Joshua, Team PM
how many weeks can these exercises be performed after ACL reconstruction? Regards
@PrecisionMovementCoach
Жыл бұрын
Thanks for asking but it's best to defer to the advice of your surgeon, rehabilitation professional, or primary care physician. - Coach Joshua, Team PM
Hamstrings level 1 ERE- was not able to do it without my R quads cramping. Does this means I was doing it wrong?
@PrecisionMovementCoach
10 ай бұрын
Nope. It just means that your quads are weak. They will get stronger with time and practice :) - Coach Joshua, Team PM
Doesn't the prone knee flexion contribute to the already overworked hammy?
@PrecisionMovementCoach
Жыл бұрын
Not necessarily.
Took me a year to get rid of semitendinosus, every time I ran a snapping feeling at back of the knee. Great video thank you.
@PrecisionMovementCoach
Жыл бұрын
Thanks for following along :)
❤
@PrecisionMovementCoach
Ай бұрын
🧡👍
@PrecisionMovementCoach
Жыл бұрын
:)