Most people always exercise their quads, glutes, and calves but always forget about their hamstrings. That is why the hamstring is the most underrated part of the leg muscle group. The most common reason for knee injuries is a weak hamstring muscle. To prevent this from happening, regular exercise of this muscle is a must.
Hamstring squat
The hamstring squat is the easiest exercise you can do at
home, and there is no gym or exercise equipment required to do this exercise.
You only need six steps to do this exercise.
1. 1. Stand still while your feet are 1 to 2 feet
apart.
2. 2. Do the full squat position.
3. 3. Touch your toes while doing the full squat
position.
4.
4. Stretch your legs upward while touching your
toes.
5.
5. Go back to the squat position while touching
your toes.
6.
6. Repeat from step 4 until you reach 12
repetitions. Do this for 3 to 4 sets.
Hamstring curl using
an exercise ball
Hamstring curl is the number one. Doing the hamstring curl
is not only possible in machines but also in exercise balls; it’s just a little
bit harder. This exercise is a type of isolation exercise that focuses on the
hamstring.
1.
1. Lye on the floor, place your heels on top of the
ball while lifting your lower back from the ground, and use your arms to
balance your body.
2.
2. Roll the ball towards your body.
3.
3. Your underfoot should be contacting the ball at
each end of the movement.
4.
4. Repeat the same movement in 3 sets of 8 to 12
repetitions.
Bridge Exercise
One of the most popular workouts that women like is the
bridge exercise because it targets the muscles that they want to work out,
which are the glutes and the hamstring. This simple exercise is easy and doable
at home; you just need an exercise mat to do it.
1.
1. Lye on the ground while bending your knees and
making contact with the floor.
2.
2. Lift your back up until your glutes are
squeezing, and hold it for 2 to 3 seconds.
3.
3. Repeat the movement in 3 sets of 12 to 15
repetitions.
Kettlebell Good
morning
The importance of this exercise is to warm up the hamstrings
before doing heavy hamstring workouts. This exercise is important to do,
especially for runners, due to its effectiveness in improving the core,
hamstrings, and balance.
1.
1. Hold the kettlebell in your back. The kettlebell
should be positioned near the neck.
2.
2. Straighten your back, and your knees should be
slightly bent.
3.
3. Push your butt back until you feel that your
hamstring is tight, then go back to your initial position.
4.
4. You can do this for about 3 sets of 5 to 8
repetitions.
Conclusion
Always exercising your hamstrings will prevent knee
injuries, especially if you are an athlete. Many people believe that they can’t
work their hamstrings at home and only at the gym, but they are wrong. Doing
the home hamstring exercise will have a significant impact on your lifestyle
due to the improvement of your leg strength and balance.
