Enhance Your Hamstring Workouts The Intermediate s Guide

 

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Improve Your Hamstring Workouts: The Intermediate?s Guide — Tiger Fitness Brad Borland helps intermediate lifters to beef up their hamstring muscle mass and strength by improving exercise selection and maximizing angles of attack. Our favorite hamstring exercises for intermediate runners builds upon the basic hamstring exercises for new runners. If you are new to running, check out our article on the three best hamstring exercises for new runners..

While most runners that have been running for a while are great at doing their run training for the next race, most of us neglect strength training workouts. The Best Hamstring Exercises 1) Romanian Deadlift. Step 1: Set a barbell on a rack at about hip level.

Grasp the bar with a shoulder-width grip and 2) Back Extension. Step 1: Adjust the pad on the back extension bench so that when you lie on it the top edge lines up 3) Kettlebell Swing. Step. 4 Hamstring Exercises That Strengthen Your Muscles and Improve Alignment Warm-Up: Cat-Cow. Start on all fours with your knees under hips, wrists under shoulder, and palms flat on the mat.

Warm-Up: 90-90 Hip Lift. Lie faceup with your feet resting. This is an intermediate leg workout that is ideal for building strength, conditioning, balance and stability as it also includes some single-side unilateral exercises. Follow twice each week for up to 4 weeks before progressing on to the advanced level so as to continue to challenge you lower body/legs. An example of an isometric exercise is showing off your arm muscles or flexing your abs as hard as you can.

Isometrics have been shown to help with pain and are an effective initial way to start exercising after injury. The bridge position is a good place to start with isometric hamstring exercise. patient’s shoulder to increase difficulty. For variation person can hold down legs with different forces to load one side more than another Plyometric progression In this case, plyometric exercise is used to strengthen the hamstrings while regaining the neuromuscular properties needed to effectively perform sport specific activities. Stand with feet at hips width apart and arms fully extended out in front.

Lower your body down into a squat, keeping the back straight. Hold the position at the bottom and pulse a few inches up and down by raising and lowering the butt. Do 15 pulses, then return in standing position. Hold dumbbells in your hands or a bar across your back to work in your desired target rep range.

You can even ditch the weight as you reach failure for a dropset that’s sure to get your glutes pumped. 6. Get Creative With Your Glute Exercises. Some glute-specific movements aren’t exactly new, but they may be novel for you. So, in order to optimize your hamstring workouts, I suggest investing in a barbell, an exercise ball, and a weightlifting belt.

That’s pretty much it! Everything else you need can be found around the house. The barbell for squats, deadlifts, and good mornings.

Your exercise ball.

List of related literature:

• In step 1, contract the abdominals to create a slight posterior pelvic tilt and prevent the lower back from arching as the hip flexors contract to help support the legs, especially as the knee extensors straighten the legs.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

These exercises are primarily used during the first 8 postoperative weeks in which emphasis is placed on controlling pain and swelling, regaining full ROM, achieving early quadriceps control and proximal stabilization, and resuming a normal gait pattern.

“Noyes' Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book” by Frank R. Noyes
from Noyes’ Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book
by Frank R. Noyes
Elsevier Health Sciences, 2009

The principles are the same as for vasti retraining, and the two programmes are easily integrated, such that the gluteal muscles are activated in a coordinated manner with the VMO during tasks such as lunge, squat and step (Fig. 48-5C–H).

“Grieve's Modern Musculoskeletal Physiotherapy E-Book” by Gwendolen Jull, Ann Moore, Deborah Falla, Jeremy Lewis, Chris McCarthy, Michele Sterling
from Grieve’s Modern Musculoskeletal Physiotherapy E-Book
by Gwendolen Jull, Ann Moore, et. al.
Elsevier Health Sciences, 2015

In addition to the usual rehabilitation protocols such as relative rest, ice, and hamstring stretching and strengthening, one should try to identify and correct errors in training technique, running gait, cycling or jumping mechanics, and relevant biomechanical deficits.

“Physical Medicine and Rehabilitation E-Book” by Randall L. Braddom
from Physical Medicine and Rehabilitation E-Book
by Randall L. Braddom
Elsevier Health Sciences, 2010

Self-assisted passive knee flexion (a) Heel drag in supine (simultaneous hip and knee flexion in lying supine) position (b) Bedside sitting, relaxed knee movements with the help of sound leg (in unilateralTKR) (c) Sitting with feet planted on the ground, lift and push forward by raising trunk on arms 3.

“Essentials of Orthopaedics & Applied Physiotherapy E-Book” by Jayant Joshi, Prakash P Kotwal
from Essentials of Orthopaedics & Applied Physiotherapy E-Book
by Jayant Joshi, Prakash P Kotwal
Elsevier Health Sciences, 2016

During the dynamic warmup the athlete is to move through a side lunge from right to left then step through and repeat for groin/adductor stretch meant to mimic cutting and change of direction.The athlete should maintain erect posture, avoiding trunk flexion, and maintain knee in line with foot.

“Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult” by S. Brent Brotzman, Robert C. Manske
from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult
by S. Brent Brotzman, Robert C. Manske
Elsevier Health Sciences, 2011

These exercises include the hurdler’s stretch; the single-leg or double-leg inverted hurdler’s stretch; deep knee bends, lunges, or squats (with or without weights); the standing straight-leg toe touch; the arch or bridge; the standing torso twist (with or without weights); inversion; and the shoulderstand or plow.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

Some examples of early mobility and strengthening exercises may include prone quadriceps stretch using a strap for assistance, supine active heel slides, seated hamstring stretch, isometric exercises for the quadriceps and the gluteal muscles, or short arc quadricep extension (Fig. 20.13).

“Guccione's Geriatric Physical Therapy E-Book” by Dale Avers, Rita Wong
from Guccione’s Geriatric Physical Therapy E-Book
by Dale Avers, Rita Wong
Elsevier Health Sciences, 2019

Followed by grade III and IV joint mobilization (distraction, anteroposterior glide, and medial/lateral tilt), followed by supervised stretching (hamstrings, quadriceps, and calves) 20-30 seconds, 4 reps on both legs.

“Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention” by Michelle H. Cameron, Linda Monroe
from Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention
by Michelle H. Cameron, Linda Monroe
Elsevier Health Sciences, 2007

Second, early motion and weight bearing are encouraged and improve the rate and quality of the healing response.42 Third, quadriceps and hamstring strengthening is started early in the process to prevent deconditioning and to optimize the function of the knee’s dynamic stabilizers.

“Insall & Scott Surgery of the Knee E-Book” by W. Norman Scott
from Insall & Scott Surgery of the Knee E-Book
by W. Norman Scott
Elsevier Health Sciences, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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40 comments

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  • Hey Fam ��Lets loosen up those hamstrings, shall we? �� Hope you enjoy the video:)
    �� Start your 3 Day FREE Trial ► https://saturnomovement.com
    Much love -G

  • Not gonna lie, this is super effective. Back then, doing right split is easy for me but I could never left split. After doing this stretch routine for 3 weeks,. I was able to do the left split….

  • If the gluteus medius is very weak is it advisable to train it every day, just vary the intensity, sets/reps or types of exercise?

  • Thank you again for this video. After 3 weeks of daily stretching I’m finally able to grab my feet while sitting. That’s a huge improvement from where I started. I could barely touch my shins before.

  • I’m a little skeptical… Mike I respect you, but I have to ask… where did you get these numbers from? They seem pretty arbitrary and although they seem to make sense I wonder if there is any statistical analysis done to arrive at these numbers

  • @SaturnoMovement In your second exercise while I lay on floor and bring my leg up and trying to bring it as close as possible,hamstring in my left leg under the knee,maybe its hamstring tendon then not muscle but however, if I try to come as far as with my right leg I get “quick burst of fire” like some sudden short burn feeling that hurts??? is it ligament tendon or hamstring muscle? shold I take care about that? bit scared cause it only happens on one leg and I know ita gonna happen when I start that exercise but I try to stretch as much as possible and then little burn feeling,fire burns me under knee

  • Started before yesterday ( 20.07.2020) today is 3rd day, I feel like this is short routine but I will do it for 3 months straight from now. Wish me luck, I am doing it 5-6 times a week and rest on saturday/sunday. I am complete beginner with really tight hamstrings since my life was gaming for last 3 years..

  • Thank you for this. I’m going to implement this into my morning routine. I’ve strained and/or pulled my hamstring while sprinting 10x throughout my career. This should help.

  • Thank you all your hard work presentation. I do enjoy strength my body. Every time when I doing abs exercise my lower back is hard and tight usually upper of my glute right side than I realized strength first. After all I can do my abs/core exercises right. That is really helpful for all of us. You are explaining very detail all of it. Love the way you do. Big thank you again. God Bless You.

  • Thank you soooo much for this video. I do need to work on my hamstrings a lot. They are extremely tight. I had to used bands to bring my legs to 90 degrees. Will try this useful routine daily.

  • I really like this guy…how genuine and sincere he is and the harmony he creates between himself and the world and his effort to share that bliss with the world.

  • one who really hates stretching. 0:32 is just like me now ����. When I started bodyweight exercises, I found that body flexibility is really important.. Thank you so much! I’ll try this everyday!!

  • I do really hate how gabo choose to show ads in the middle of the videos (and yes, he could choose to show ads only at the beginning and the end)

  • This is the first time I’ve watched one of these videos and found myself saying WTF? to any part of it. The emphasis on arching the back so much…no thanks. Anyone who is already in any sort of extended posture in the low back/pelvic region (anterior pelvic tilt as a huge percentage of the population is), is going to only over reinforce their already shitty posture and in doing so, shut off their anterior core muscles. You can keep your back neutral and sit way back into any hinge movement and your hamstrings should fire just fine.

  • My flexibility in my hamstrings is not very good and I fully agree my technique does not allow me to go down low when doing stiffleg deadlifts. I must say stiffleg deadlifts leaves me sore for 4 days sometimes.

  • Great video, i`have question, when doing all this exercise my glutes want fire properly, hamstrings and back muscles but never glutes, I realize there are inhibited by something! Also is for Glute medius! Any sugestion or advice please, thx in advance!

  • I have been working out for a while… My body is not bad nor the greatest… When i see guys with this much muscle i just love it because i want it on me.

  • hi, my sciatic nerve is my limiting factor should i do more reps and sets on nerve flosses, I also feel the sciatic nerve in my calves kinda behind the knee in the downward facing dog but it feels like it helps me getting closer to being able to pike, also does the sciatic nerve improve quickly or? thanks

  • U are the best one i have ever find on utube channel….i m gonna follow u minutely….& will try to get what i wanna be Gradually..thank u for guiding in this meaningful manner….lots of love & blessing from India…

  • I can’t even kick my legs up past 30 degrees to warm up. This explains the constant pain in my lower back and why I can never sit up straight on the floor without leaning back onto my hands. I need this guy and the routine in my life.

  • I used to like this video, but are you serious about the the commercials in between? It throws you out of your flow!
    Get that fixed dude, seriously!

  • I seriously don’t know why on earth you have ads in the middle of your videos. I mean, we all follow you because you are an expert and we want to watch everything you put out there…but I’m really thinking it might not be worth it with all the ads you have in your videos. I barely made it into this video and i will not be watching anymore. I wanted to be in a nice flow and stretch my hamstrings and you have me taking a break to watch a commercial. Makes no sense.

  • Thank you for this wonderful video! I have a question. For the last exercise, as I lean forward, my back leaves the wall. I notice that your low back touches the way the whole time. Is this a problem? Is my block too far or too close to the wall? Thanks!

  • Hello,when i m stretching my lower spine is that a problem if i m arching it too much? And i spliting the legst too and moving to the left and right with the back arched,i have just a little pain on the lower back in the sides of it when i move left and right? Is it a problem? The pain will disapear in time or arching too much and moving to the left and right sides with the legs splitted i m gonna break the spine.Thank you for helping

  • Great video. I have a high hamstring pull from doing yoga for many years. I have been suffering for about 8 months with this high hamstring injury. I am finally getting better after no hamstring stretching, some icing and doing some some hamstring strengthening exercises. I purchased an electric handheld massager about 3 months ago after seeing your video. The massager has helped a lot, I can now walk with no limping, back to light resistance training and some yoga. I am not doing a lot of hamstring stretches….The high hamstring injury is definitely harder to heal……patience and keep moving…it will gradually heal…..It has been a pain in the butt! Thanks for your video.

  • I have a very stiff back/ hamstrings….. actually I don’t know to be honest but I am going to stick with this video. Please direct to any other of your tutorials which might help to reduce the stiffness. Thanks a lot.

  • This is not a follow along, it’s so hard to keep up the pace because he explains everything with terminology instead of showing what to do, that slows everything down.

  • I think that it is important to make a note about knee hyper-mobility when doing a video for beginners about stretching hamstrings, as stretching with “over straight” knee can make knee hyper-mobility get worse and worse.

  • Ohmygodmygodmygod that feels so good! afterwards..:D it’s alright during. Very good practice, thank you Gabo! My hamstrings are soooo tight and for the last pose I could barely move:D

  • Thanks for this routine! I’ve always had very inflexible hamstrings, I was never able to touch the floor with my fingers. I’ve been doing this routine for almost 5 month, and I’m now able to tilt my pelvis and touch the fingers to the floor and hold comfortably. I still have a long way to go but it’s a really great result for me:]. Cheers

  • lunges and split squats for example are imho better than stiff leg dl or good mornings because they are superior as for as range of motion. sldl and gl are more stretching exercises, movement in knee is almost zero…

  • Hi, you know I did a few of these probs 3* weekly & the pain behind my knee has really improved, not sure if it was the buds & 3*15 of the laying down side kick or what..I didn’t even do much. Thanks..will stick to this..been looking for this video

  • 1) side lying abduction
    2) the pelvic drop
    3) single leg deadlift
    4) single leg squat
    5) side bridge (as long as possible)

    youre Welcome ����

  • Hi, I hope all is well there, I have a question about this video, What do you mean by the free leg and how I can find out the free leg. Thanks for this informative video.

  • Hey all! I’m a Physical Therapist who’s passionate about getting to the root cause of injuries and dysfunction. Clinically, it seems that most glute weakness might be a direct consequence of low back dysfunction. I made a quick video on how to figure it out for yourself! https://youtu.be/DYYccdidYBo

  • Sir does gluteus pain rotate to groin penis and testicles and pelvic. If it does
    Please suggest exercise to cure it.
    I’ll be very thankful to u for this.

  • In the single leg deadlift, I did not understand whether or not you wanted the toes pointed toward the floor or not. Can you clarify please

  • Been stretching for a couple weeks now, and I’ve seen a LOT of progress! THANK YOU so much for all your videos. Huge fan of yours ����

  • I’ve been having trouble with matching my gluteus medius growth with my gluteus maximus growth. I tried this today on each leg for about twenty reps and about four sets and My glutes are on fire. I will see how it goes. thank you!!

  • @Physiotutors
    First and foremost, Great Video! I don’t have knock knees: If I put my knees/feet together while i am standing my legs are perfectly straight and touch each other. But while im walking I have a tendency that my knees cave inwards. Is the Gluteus Medius the key to addressing this problem?
    Best regards