I femoral muscles, which are located in the back of the thighs, they are responsible for hip and knee movements in walkinge, in squatting, bending the knees and tilting the pelvis.
Usually, bodybuilder athletes prioritize the training of quadriceps musclesi, but also hamstring training is essential!
Let's find out the best exercises to better stimulate this muscle district!
Index
deadlifts
Il deadlift is the rear chain movement more widespread and requires a good load; This exercise adds resistance to a primary function of the hamstrings, hip extension.
It is a compound movement, which also requires force, stability in the core, hips and back
Romanian deadlifts
This exercise it acts even more on the posterior chain excluding the knees; some consider them the pinnacle of hamstring exercises.
Instead of bending the knees for a conventional deadlift, in the romanian deadlift the knees are straighter and maintain only a slight flexion.
In this way a deep stretch and strong contraction of the hamstrings is achieved
Nordic hamstring curls
One of the main functions of the hamstrings is the knee flexion; the hamstring curl is for just that, to isolate this function, adding resistance for muscle hypertrophy.
there different ways to perform hamstring curls; sitting, standing or lying on your stomach. If you don't have a leg curl machine available, you can use bands or dumbbells; the nordic curl can be performed with any piece of equipment strong enough to keep the legs stable and still
Good morning
Il Buenos dias it works exactly like a deadlift, but with the load on your back instead of lifting it off the ground.
They are worth same rules as for deadlifts: maintaining a flat back and a slight bend in the knees as you lean forward, squeeze your glutes to push your hips and return to standing.
This exercise works the hamstrings, glutes, and spinal erectors
hip-thrust
Commonly used for glute work, l'hip thrust it also acts on the knee tendons, to push the weight up, using hip extension.
To further isolate your hamstrings, place your feet forward at a wider 90-degree angle; you can also use a bench to better compress the hamstrings and push the heels down
Kettlebell Swings
Le swings with kettlebells are great for working the hamstrings, with higher reps and more explosive hip extension.
Make sure you keep your back flat and lean forward instead of sitting or squatting during the movement; for the Russian version of the kettlebell swing, the arms may stop parallel to the ground, instead of fully extending overhead
Rowing
Another way to train the hamstrings is to use a rowing machine; the rowing machine is there perfect combination between the deadlift and the barbell rows, in fact it activates both the back and the tendons.
The rowing machine should be used when you are already in good physical shape; try to row for 10 km and you will feel how your hamstrings work.
And you, how do you train your hamstrings? What are your favorite exercises? Let us know in the comments and remember to follow us on our telegram channel
SUBSCRIBE HERE TO THE TELEGRAM CHANNEL