You can do different hamstring exercises at home, some i am mentioning below.
The hamstrings are the tendons that attach the large muscles at the back of the thigh to bone. The hamstring muscles are the large muscles that pull on these tendons.
These muscles span the thigh, crossing both the hip and the knee. They originate or begin at just below the buttocks, arising from the bone on which we sit (the ischium).
They connect by means of their tendons onto the upper parts of the lower leg bones.
The origin of the word hamstring comes from the old English hamm, meaning thigh. String refers to the characteristic appearance and feel of the tendons just above the back of the knee.
Although the tendons are sometimes involved in injuries, this article will refer to the “hamstrings” as the large muscle group at the back of the thigh because the most frequent problems involve this muscle group.
Function of Hamstring
In movement, the hamstrings “primary” function is NOT knee flexion. In walking or running, for
example, the primary function of the hamstring is to decelerate the lower leg in the saggital
Positionally, knee flexion in walking/running occurs as a result of hip flexion and
plantarflexion, again positionally. When the body responds to gravity, function changes.
Hamstring Exercises (Home workout)
Different Hamstring Exercises at home are as follows:
1. Glute Bridge
Prescription: 3×12-15 reps with 30-60 sec. rest
How to do it: Lie down with your back, palms, and feet flat on the floor, knees bent. Press both feet into the ground as you raise both hips up toward the ceiling. At the top of the movement, squeeze your glutes together to ensure you don’t arch or drop your lower back. Hold at the top for a 2-second count, then lower and repeat.
2. Single-leg Glute Bridge
Prescription: 3×10-12 reps each side with 30-60 sec. rest
How to do it: Lie down with your back, palms, and feet flat on the floor, knees bent. Bring one leg off the floor. Keep the knee bent and flex your toes toward your head. Hold this position as you press your working leg’s foot into the ground as you raise your hips, evenly, toward the ceiling. Keep your back straight, and engage your glutes at the top of the movement to prevent your lower back from sagging. Hold at the top for a 2-second count, then lower and repeat. Complete all reps for one side, then repeat on the other.
3. Single-leg Bench Hip Thrust
Prescription: 3×10-12 reps each side with 30-60 sec. rest
How to do it: Prop your upper back and shoulders on a bench, and hug your arms across your chest. Place your feet flat on the floor, sitting your hips low. Lift one leg, bending your knee and flexing your toes toward your head. Drive your anchor foot into the ground as you press both hips up toward the ceiling. At the top of the movement, squeeze your glutes and hold for two seconds. Lower, and repeat all reps on one side, then switch. Use just your bodyweight, or add weight for a greater challenge.
4. Hamstring Curl with Sliders
Prescription: 3×6-8 reps with 60-90 sec. rest
How to do it: Lie on the ground with your knees bent, and back and palms flat. Set your feet on sliders. Press your heels into the sliders, and raise your hips off the ground. Maintain this position throughout the entire exercise. Curl your heels toward your glutes, then spend three seconds pressing both heels away from your body, back to the start position.
5. Nordic Hamstring Curl
Prescription: 3×6-8 reps with 90-120 sec. rest
How to do it: Position both knees roughly hip-width apart, and place both knees on a mat or pad for comfort. Drive your toes into the ground, and keep your heels in a secure position (ask a partner or place them under a comfortable and secure anchor point). For the entire duration of the exercise, keep your core engaged and maintain a tall position from your knees through your hips and up toward your shoulders to avoid arching at your lower back. Slowly lower yourself down toward the ground in front of you in a slow and controlled fashion for three seconds. Once three seconds has elapsed, press your hands down into the ground to get yourself back up to the starting position.
6. Single-leg Romanian Deadlift
Prescription: 3×8-10 reps each side with 90-120 sec. rest
How to do it: Stand up tall with your left hand holding a Weight. Raise your left foot off the floor, and bend your knee. Your right foot will remain planted. Engage your core, then drive both hips back into a hip hinge while simultaneously lowering the weight down your shin. Reverse the motion and stand back up, squeezing your glutes at the top of the motion. Complete all reps for the right side, then repeat on the left (hold the weight in your right hand and raise your right foot off the floor).
A hamstring injury is a strain or tear to the tendons or large muscles at the back of the thigh.
It’s a common injury in athletes and can occur in different severities. The 3 grades of hamstring injury are:
- a mild muscle pull or strain.
- a partial muscle tear
- a complete muscle tear
The length of time it takes to recover from a hamstring strain or tear will depend on how severe the injury is.
A minor muscle pull or strain (grade 1) may take a few days to heal, whereas it could take weeks or months to recover from a muscle tear (grade 2 or 3).
Hamstring Training Notes: although these muscles are not voluminous, they greatly contribute to
great performance in those sports where the legs play a fundamental role (tennis, soccer,
basketball, running, cross-country skiing and many others). Additionally, if the hamstrings are
not properly trained, they are often subject to sprain, therefore we recommend training this area
of your legs as much as any other.
Hamstring exercises help strengthen and stretch the muscles that support your lower back, hips, and knee. This decreases pain, improves movement, and decreases your risk of future injury.
Doing these above hamstring exercises at home will help you alot.
Do not skip these muscles during exercise, as they play crucial part in your body.
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