• Dynamic Hamstring Warm-up
  • How To Train Every Hamstring Muscle
  • Progressive Hamstring Strengthening Using Sliders
  • Dynamic Hamstrings Stretch

Note

6-10 reps and 1-2 sets of every movement prior to working out

Dynamic Hamstring Warm-up

  • 6-10 reps
  • 1 sets

Instructions

Have you ever strained your hamstring before? You’re not alone! Hamstring strain injuries are among the most common acute musculoskeletal injury in the United States. Even more concerning is that hamstring re-injury rates are extremely high, especially during the first 2 weeks after return to sport. In fact, over 1/3 of hamstring injuries will reoccur during this time. A dynamic warmup is ESSENTIAL for all athletes to prime their body for any activity, especially after recovering from a hamstring injury. This video demonstrates a collection of dynamic movements to adequately warm-up the hamstrings, improve hip flexibility, and promote proximal stability. Shout out to @dr.nicolept for her triple threat lunge - one of our favorite movements we prescribe to all of our athletes. “Proximal stability promotes distal mobility.” Neuromuscular control of the lumbopelvic region is absolutely imperative to all lower extremity biomechanics, especially to optimal hamstring function during normal sport activities. Improving performance of the proprioceptive system at differing joint angles and body positions is key. This can be accomplished through technique-based exercises, balance drills, and plyometric exercises. A neuromuscular control program “aims to stimulate the proprioceptive pathways and the processing of such information, with planned and unplanned movements, and, through repetition and practice, alter the neuromuscular response and allow adaptive changes to occur.”

Note

1 rep = touching each foam roller/object

How To Train Every Hamstring Muscle

  • 3-4/x Week
  • 5 reps
  • 3 sets

Instructions

When it comes to addressing the hamstrings, most people are great with sagittal plane focused movements including hip/knee flexion and extension. However, the hamstrings are not oriented just in the sagittal plane! This is due to different insertion points of the individual hamstring muscles! Read more... The hamstrings is a muscle group that consists of the biceps femoris long and short head, semimembranosus, and semitendinosus. All of the hamstring muscles except the biceps femoris short head originate on the ischial tuberosity, but they insert on different locations near the knee. Due to the different insertion points, the hamstrings not only contribute to sagittal plane movement, but also transverse plane rotational movements. The hamstrings are also significantly important for the ACL too! Adding rotational movements to eccentric biased hamstring exercises is essential to fully address the hamstrings. Two traditional hamstring exercises you can add rotation to are 1) RDLs, 2) Airplanes Video 1 - RDLs - make it easier by providing a target, such as foam rollers. Video 2 - Airplanes - cue the person to reach for the inside/outside of the foot that is on the ground to help groove the rotation

Note

parameters based on 1 exercise. Pick your level and perform

Progressive Hamstring Strengthening Using Sliders

  • 3-4/x Week
  • 12-15 reps
  • 3-4 sets

Instructions

Want to learn how to start and progress a hamstring strengthening program only using sliders!? READ MORE! Hamstring strengthening programs are essential for improving athletic performance and protecting against injuries including hamstring strains, low back injuries, and even ACL injuries. Did the know the hamstrings act synergistically with the ACL to prevent excessive anterior tibial translation on the femur!? Demonstrated in the video are levels 1-7 for progressively strengthening the hamstrings only using furniture sliders. 1) Concentric hamstring curl-ins 2) Concentric hamstring curl-ins + bridge 3) Concentric hamstring curl-ins + bridge + eccentric curl-out 4) Single leg hamstring curl-in + bridge + straight leg raise 5) Single leg hamstring curl-in + bridge + straight leg raise + curl-out 6) Standing hamstring dominant eccentric Reverse slider lunge 7) Reverse slider lunge + eccentric hamstring curl-out Don’t have sliders? No worries, just grab a towel/pillow sheet/or any piece of clothing and perform these same movements on wood/tile floor! The versatility of this progressive hamstring strengthening program is what makes it so feasible for anyone to perform anywhere!

Note

Prior to exercising

Dynamic Hamstrings Stretch

  • 6-10 reps
  • 2 sets

Instructions

All too often we see people sticking their leg up as high as they can on something, bend forward, and say they're stretching their hamstrings. In reality, this person is hanging on passive structures, stretching their nerves, and probably pissing off their low back. There are better ways to stretch your hamstrings! One of the easiest ways to stretch a muscle is to add a load to it. Another way to term this is to perform eccentric muscle actions. The hamstrings extend the hip and flex the knee - thus you want to perform movements that load the hip into flexion with the knee in extension. Here are two exercises that are great to perform before leg day, running, or any type of sport. Most sport-related hamstring strains are due to an extreme uncontrolled stretch. Priming the hamstrings before activity and learning to actively control motion at end ranges is a way to prehab those hammys. Be sure to limit pelvis and low back motion, keep the ribs pulled down, and breathe through the exercises
Loading...