Hamstrings

Exercises

■ Stiff legged dead lifts

■ Dumbbell stiff legged dead lifts

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Lying Leg Curl

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Position

1. Lying face down on a leg curl machine, hook your heels under the leg curl pad and grab hold of the handles.

Execution

1. In unison, curl your legs upwards until you cannot go any further. Hold for a second and slowly extend your legs back out. Do not bounce the weight at the bottom.

Stiff Legged Dead Lifts

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Position

1. You can either perform this exercise on a bench or block. Standing on a bench, grab a light barbell and hold in the arms down position. Keep your back straight and head level.

Execution

1. Keep your knees slightly bent and buttocks out.

2. Slowly bend at the waist while lowering the bar past your knees.

3. You should feel a slight stretch in your hamstrings and glutes.

4. Slowly raise the bar upwards back to the starting position. Remember to squeeze your buttocks and hamstrings on the way up. Always keep your back straight and keep the weight moderate on this exercise.

Dumbbell Stiff Leg Dead Lifts

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Position

1. With your feet about shoulder length apart, pick up a pair of dumbbells. The dumbbells should be at your sides with your arms fully extended downwards.

1. Keep your knees slightly bent and buttocks out.

2. Slowly bend at the waist while lowering the dumbbells past your knees. You should feel a slight stretch in your hamstrings and glutes.

4. Slowly raise the bar upwards back to the starting position. Remember to squeeze your buttocks and hamstrings on the way up.

5. Always keep your back straight and keep the weight moderate on this exercise.

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