In every human body, there is a group of muscles named Hamstring muscles that are present in the back of part of the thigh region. This group includes three portions including femoris, semitendinosus, and semimembranosus that can be viewed while palpating the back part of the thigh near the knee. The biceps femoris is called the lateral hamstring and is found at the top of the fibula whereas the other two, semitendinosus and semimembranosus are called medial hamstring found attached to the posterior part of the tibia. It’s this group of Hamstring muscles that are important and responsible for hip extension and knee flexion in humans. Hamstring exercise is very much important when considering workouts with the lower part of the body. Let’s discuss some common hamstring exercises along with their benefits. Hamstring Exercises for Common Workouts:
This particular Hamstring exercise is useful for strengthening your inner thighs region or adductor muscles and also activating the inner thighs and Hamstrings. Sumo Squat can be done either with or without the weight.
1.Stand straight in your feet and point your toes 45-degrees outward as your hip should be rotated outwards.
2.Then put your arms out straight to the shoulders and in case you choose to have dumbbells hold it at the shoulder or goblet position.
3.Breath in and engage your core. Then push your hips back to a squat position.
4.Halt at the bottom and exhale slowly. Press back into a standing position with weight distributed evenly in the heel and midfoot.
5.Repeat it 12 to 15 times.
Kettlebell Swing can help you in boosting cardio endurance, burning calories, and targeting swinging muscle groups. Importantly, Kettlebell Swing is concentrated to increase the Hamstring Muscles. To work out with the back half of the body, you need to go with a Kettlebell Swing.
1.Have your kettlebell in front and hold the handles with shoulders back and down.
2.Stand straight on your feet wider than your hip with toes facing outside at a small angle.
3.With a straight spine position, bend your knees, push your back and tip the torso to the front and pick the kettlebell in your hands. Avoid your knees from bending.
4.Have a kettlebell in your hands, roll the shoulder back, engage your core and squeeze the glutes and hamstring to extend the hip when reversing the hip hinge.
5.Swing the kettlebell having your body weight over your heels.
6.Lowering the kettlebell swing through your legs.
7.Repeat this 15 – 20 times.
By doing this exercise, your Hamstring muscles will be isolated. This exercise can be performed along with a kettlebell or a dumbbell.
1.Stand on your right leg with a kettlebell in your right hand.
2.Tip your body forward-moving the kettlebell towards the ground. Have your chest up and now your left leg will go straight back behind you. Move forward until your Hamstring muscles are tensioned.
3.Now stand strength, squeeze the glutes and come to the starting point.
4.Do the same with your left leg.
5.Repeat it 8-10 times
There are many exercises relating to your Hamstring Muscles and they are very much needed for several reasons. Doing Hamstring exercises will prevent you from getting injured especially if you’re athletic. It stabilizes the knee joint and maintains hip and torso positioning. They play a big role in maintaining torso orientation and mediated control of the body’s centre of mass. So practising Hamstring exercise regularly will be a great workout for your lower part of the body.