Hamstrings Resistance Exercises ... Caring for These Muscles Improves Lower Body Fitness!

The three muscles that make up the group are the:

Biceps femoris muscle

Semitendinosus

Semimembranosus

Here again, while there are several exercises to choose from to help you condition and strengthen these hamstring muscles, we'll be focusing on the most applicable of the bunch .....lunges. You'll love them once you get comfortable with the mechanics and stability required for the exercise. They do work quickly and effectively, which means they are a good use of your valuable time. There are many variations of this exercise available, so I'm sure we'll find a few that you will find to be enjoyable. So let's jump right in.

The exercises are broken down into three sections or types, each with a different focus: Resistance, Elasticity and Aerobics. Visit each link on the TEAM U site to view all three areas of focus. Try each in their simplistic form, and then increase difficulty as you improve your form and technique. Remember ... HAVE FUN!



Hamstring Resistance Exercises:

Dumbbell Lunges

Dumbbell Front Stances

Dumbbell Riding Stance Rotations

Exercise Ball Flexers

Safety Note: With all these, watch the arch of your back. Avoid leaning forward or backward. Try to keep the back fairly straight and central during these exercises. This will help with your balance and help you to avoid potential back injury. Finally, as always, flow through your number of reps with smooth action, with purpose, don't just hurry through the routine. Feel the Hamstrings working! You will probably feel several leg muscles working, but the majority of the action should be with the hamstrings. One of the three may feel to be dominant during any given point of the exercise. GREAT!

For any one of the following exercises, increasing weights and/or multiple sets of reps will increase the workout you achieve. Start light and only build up when you can comfortably handle the increased weight. If the added weight compromises form or stability, stay lighter on the weights for a while longer. It can take days or weeks to comfortably move up in weight, so don't feel like you have to rush it. There's no hurry because you're getting a good workout already!

As with many of the other resistance exercises, dumbbells are easy to use, versatile and allow for physical rotation to a position that is easy on your wrists or shoulders. Dumbbells do however require that each arm be independently able to hold and balance them, and since no motion is fixed from one arm to the other, the uniformity of motion becomes an important issue that requires continual concentration and monitoring on your part.

Lastly, remember that for all of these dumbbell variations ... feel free to use what you have. Don't buy a bunch of fancy equipment if you already have something that will work for you. Modify as needed! (e.g. weights, stretch bands, soup cans, etc.) Remember .... Simplicity!



Dumbbell Lunges: To start, select a pair of dumbbells of the appropriate weight and then stand in an upright position, feet approximately shoulder width apart. These can be done in a weight low or weight high routine. Balance is key here. For the low routine, the weights should start about waist or hip high. For the high routine, bend your elbows to bring the weights up to approximately the front sides of your shoulders. If you have smaller plastic or vinyl covered weights you can rest them tighter up against your shoulders, about the top of the chest.

Now, with the dumbbells in hand, step forward (right or left leg, doesn't matter which) with a comfortable step, not too short, but don't over reach either. Keep the toes and foot pointed forward and begin to lower yourself by bending at the knees until your lower knee is but a few inches from the floor and your upper leg is flat or parallel to the floor. The low dumbbells will slide down your sides, right and left, until they are just slightly lower than your upper leg. The high dumbbells will stay in their static shoulder or chest high position throughout the movement. Once you are in the "down" position, remember to hold the position for a few seconds to really engage the hamstrings, then slowly rise back up, step back, and return to your starting (standing) "up" position. For this exercise you can do a certain number of reps with the same foot and then switch feet, or you can alternate back and forth from right to left stepping forward. They work just as well either way, so YOU decide which way works best for you!


Dumbbell Front Stances: These begin and end just like the Dumbbell Lunges, but have quite a twist in length end intensity. To start, select a pair of dumbbells of the appropriate weight and then stand in an upright position, feet approximately shoulder width apart. These can also be done in a weight low or weight high routine, though you will most likely find the weight low to be the easier of the two routines. Balance is key here. For the low routine, the weights should start about waist or hip high. For the high routine, bend you elbows to bring the weights up to the approximately the sides of your shoulders. If you have smaller plastic or vinyl covered weights you can rest them tighter up against your shoulders, about the top of the chest.

Now, with the dumbbells in hand, step forward with a long step, (here again, right or left leg, doesn't matter which) but don't over reach either, keep the toes and foot pointed forward. Your front leg, from the knee to the foot should be basically straight up and down vertically. You do NOT want your knee to bend out forward from (in front of) your ankle/foot. There's no need to try to additionally lower yourself by bending at the knees due to your long stretch. However it is important to try to keep your upper body upright, and back as straight as possible. As with the Dumbbell Lunges, the low dumbbells will slide down your sides, right and left, until they are just slightly lower than your front leg, but keep them close to your torso. The high dumbbells will stay in their static shoulder or chest high position throughout the movement. Once you are in the "down" position, remember to hold the position for a few seconds to really engage the hamstrings, then slowly rise back up, stepping back, and return to your starting (standing) "up" position. Here again, for this exercise you can do a certain number of reps with the same foot and then switch feet, or you can alternate back and forth from right to left stepping forward. Throughout these exercises, focus on the hamstrings. They work just as well either way, so YOU decide which way works best for you!


Dumbbell Riding Stance Rotations Select a dumbbell of the appropriate weight and then stand in an upright position, legs about two shoulder widths apart, feet and toes pointing forward. Now, move out to a wider riding stance with your feet and toes still pointing forward, head and chest kept fairly upright, and try to lower your butt into an almost sitting position. It is very important that you get the good wide riding stance for maximum hamstring stimulation. Hold the dumbbell that you selected so that your hands are side-by-side (horizontal bar) directly in front of your torso. Grip the dumbbell handle firmly enough, but allow for the weight to move as you lift or lower it during the routine. Don't grip it too hard or undue stress will be placed on your wrists to flex uncomfortably.

Now, slowly bend/squat down on one leg and at the same time stretch out the other leg. You do not need to completely squat down for these. The outstretched leg should be rotated about 90 degrees so that you have moderate weight on your heel and your toes are pointing towards the ceiling. The bulk of your weight will be on the leg that is compressing or bending straight down, bend at the knee. The weight should stay close to your torso and will travel down between your thighs. Do not go down too far on these unless you have great flexibility/elasticity already. The point of this exercise is to get a good stretch on the hamstrings, while building resistance, and then hold it for about 5-10 seconds. Then slowly rotate the outstretched leg back to straight, bring it back in closer to you, and return to your wide riding stance. Repeat these same motions the other direction with the other leg being the one to be worked. After you have completed your desired number of reps left and right, return to the wide riding stance, then slide the legs in to only about two shoulder widths apart. From there return to your standing upright position. We do this in deliberate movements so as to not stand too quickly and put undue pressure on the lower back muscles or the hamstrings.



Exercise Ball Flexers This one is really easy and straight forward. All you need to do this is a soft surface to lie down on and an exercise ball. Start on your back with your entire body straight, as if you were standing straight. Your legs need to be spread wide enough to allow for the exercise ball to be between your lower legs (shins, calves). Close your lower legs around the exercise ball, and then pull your knees up towards you until they are perpendicular to the ground. Now with the ball still between your legs, rotate your legs up (bend them up towards the ceiling) so that your legs are essentially in a straight vertical position. Be careful to NOT lock your knees, as this causes undue stress on them. Hold the ball there for 5-10 seconds to fully engage the hamstrings, and then return the ball to the perpendicular position. Repeat these motions for the desired number of reps. Work your quads fully, but carefully. To finish, simply drop the ball weight to the floor and lower your legs back to the soft surface. You're done ... it's that simple!

For additional resistance, move to a larger diameter exercise ball or for a real twist you can substitute a fitness or medicine ball in place of the exercise ball. Remember to start with a very light weighted fitness or medicine ball and then build up from there. Many fitness equipment retailers have2, 3 or 4 pounders for starters, but you can all the way up to 12 pounds and higher. Use a heavy enough ball to get a good hamstring "burn" going, but don't overdo it. You decide which works best for you.

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