HAMSTRINGS AND GLUTES

HAMSTRINGS

BARBELL STIFF LEG DEADLIFT

  1. Use a fixed weight barbell or adjust a barbell with the appropriate weight, it should be on a lifting platform, especially if lifting heavy weights
  2. Keeping the head up, chest up, arms straight and lower back flat, bracing the core and with the knees slightly bent in a hip width stance, reach down to grip the barbell with a shoulder width, overhand/mixed grip
  3. The aim is to maintain a slight bend in the knee throughout the movement
  4. Pull the barbell from the floor, extending the hips and spine, whilst keeping the lower back flat and core tight, squeeze the glutes at the top
  5. Hinging at the hips, without bending the knees, lean forward and lower the barbell until you feel the stretch in the hamstrings

DUMBBELL STIFF LEG DEADLIFT

  1. Choose the appropriate weight from the dumbbell rack
  2. Keeping the head up, chest up, arms straight and lower back flat, bracing the core and with the knees slightly bent in a hip width stance, reach down to grip the dumbbells with a shoulder width, overhand grip
  3. The aim is to maintain a slight bend in the knee throughout the movement
  4. Pull the dumbbells from the floor, extending the hips and spine, whilst keeping the lower back flat and core tight, squeeze the glutes at the top
  5. Hinging at the hips, without bending the knees, lean forward and lower the dumbbells until you feel the stretch in the hamstrings

SINGLE LEG DUMBBELL STIFF LEG DEADLIFT

  1. Choose the appropriate weight from the dumbbell rack
  2. Standing on one leg, knee slightly bent, the other leg behind the body, whilst keeping the head up, chest up, arms straight and lower back flat, bracing the core, reach down to grip the dumbbell with an overhand grip
  3. The aim is to maintain a slight bend in the knee throughout the movement
  4. Pull the dumbbell from the floor, extending the hips and spine, whilst keeping the lower back flat and core tight, squeeze the glutes at the top
  5. Hinging at the hips, without bending the knee, lean forward and lower the dumbbell until you feel the stretch in the hamstrings
  6. Ensure you repeat the same number of repetitions on both sides

HYPEREXTENSION (HAMSTRING FOCUSED)

  1. Adjust the upper pad of the hyperextension bench so that you can move without any restriction
  2. Lie face down on the hyperextension bench, tucking the ankles securely under the foot pads
  3. Whilst keeping the body straight, arms crossed in front of you, hinge forwards through the hamstrings, arching the lower back
  4. Then explosively pull through the hamstrings whilst simultaneously extending the lower back to bring the body back up to the start position
  5. Pause and squeeze the glutes at the top

HAMSTRING CURL MACHINE

  1. Adjust the seated/lying hamstring curl machine as appropriate
  2. Take a seat/lie down and adjust the pad so that it is placed on the upper calves (the higher part of the back of the lower legs)
  3. Gripping the handles, flex the knee and pull up through the hamstrings, bringing the weight up towards the glutes
  4. Slowly, control the weight back down to the start position
  5. This exercise can also be done with one leg at a time, if so, ensure you repeat the same number of repetitions on both sides

LYING DUMBBELL CURL

  1. Place a matt on the floor ensuring you have enough space
  2. Choose the appropriate weight from the dumbbell rack
  3. Lie prone on the floor, with the head up, arms in a plank position or to the sides of the body and hips down on the floor
  4. Grip the dumbbell between the feet, keeping the heels and toes together. You’ll find the dumbbell is difficult to grip the first few times but this gets easier over time
  5. Whilst keeping the hips down, flex the knee and pull up through the hamstrings, bringing the weight up towards the glutes, squeeze at the top
  6. Slowly, control the weight back down to the start position

BENCH LYING DUMBBELL CURL

  1. Adjust the bench so that it is flat or at a decline angle
  2. Choose the appropriate weight from the dumbbell rack and place it behind the bench
  3. Lie prone on the bench, with the head up, arms holding onto the end and hips kept down
  4. Grip the dumbbell between the feet, keeping the heels and toes together. You’ll find the dumbbell is difficult to grip the first few times but this gets easier over time
  5. Whilst keeping the hips down, flex the knee and pull up through the hamstrings, bringing the weight up towards the glutes, squeeze at the top
  6. Slowly, control the weight back down to the start position, with the flat or decline bench you get a greater range of motion on the way down

NORDIC CURL

  1. Use a partner or set up an appropriate space with a pad that can go over the heels of the feet (we usually use a nordic curler or a low horizontal bar with a pad placed over the top)
  2. Keep the head up, chest up, core tight, engage the hamstrings and glutes, place the hands in a push up position about shoulder width apart and sit tall with a long spine
  3. With as much control as possible lower the torso to the floor, using the hamstrings to ‘absorb’ the fall and catch the body with the elbows as you come towards the ground
  4. Simultaneously push up using the arms and pull up through the hamstrings to bring the body back to the start position

RESISTANCE BAND LEG CURL

  1. Attach a resistance band to a pole/something stable
  2. Place a matt on the floor ensuring you have enough space
  3. Lie prone on the matt, facing away from the pole and place the resistance band over the heels of the feet
  4. Keeping the head up, arms in a plank position or to the sides of the body and hips down on the floor, flex the knee and pull up through the hamstrings, curling the resistance band up towards the glutes
  5. Slowly, control the resistance band back to the start position
  6. This exercise can also be done with one leg at a time, if so, ensure you repeat the same number of repetitions on both sides

STANDING/SEATED BARBELL GOOD MORNING

  1. Use a fixed weight barbell or adjust a barbell with the appropriate weight, it should be on a lifting platform, especially if lifting heavy weights
  2. Place a barbell on the back of the shoulders and take a seat/remain standing
  3. Keeping the head up and shoulders back, with a slight bend at the knee bend forwards until you feel the stretch in the hamstrings and hold
  4. Straighten the hips to bring the back back up to the start position

GLUTES

GLUTE BRIDGE

  1. Place a matt on the floor ensuring you have enough space
  2. Lie supine on the matt, with knees bent and feet flat on the floor and arms to the side with palms down
  3. Engage the core and lift the hips off the ground until the knees, hips and shoulders form a straight line, hold and squeeze the glutes
  4. Gradually control the weight back down towards the floor

HIP THRUST

  1. Use a fixed weight barbell or adjust a barbell with the appropriate weight
  2. Adjust a bench so that it is flat/use a bench designed for hip thrusts and place the barbell to one side
  3. Place the back of the shoulders blades on the bench, roll the barbell up the legs so that it is placed on the hips, use a pad for comfort if required
  4. Holding the barbell with both hands, whilst keeping the shoulder blades in contact with the bench, drive up through the hips, hold and squeeze the glutes
  5. Gradually control the weight back down towards the floor

LEG PRESS (HIGH, WIDE FEET)

  1. Sit down on the leg press machine, with the back and head rested comfortably against the pad
  2. Place the feet on the footplate, with a wide, high foot position, keeping the heels down and lower back flat against the pad
  3. Keeping the core tight and lower back pressed against the pad, bend the knees, lowering the footplate, the focus here is on depth to activate more of the hamstrings and glutes so take the weight as low as comfortable
  4. Extend the knees, pushing the footplate back up through the heels and away from the body, don’t fully lock the knees, you should feel the tension in the hamstrings, squeeze the glutes at the top
  5. This exercise can also be done with one leg at a time, if so, ensure you repeat the same number of repetitions on both sides

ABDUCTOR MACHINE

  1. Take a seat on the abductor machine, the pads should be on the outside of the knees, lower back firmly in the seat and core engaged
  2. Select the appropriate weight using the pin
  3. Holding onto the handles, drive the knees outwards, pushing the knees away from the midline of the body and hold
  4. Gradually control the pads back to the start position

ADDUCTOR MACHINE

  1. Take a seat on the adductor machine, the pads should be on the inside of the knees, lower back firmly in the seat and core engaged
  2. Select the appropriate weight using the pin
  3. Holding onto the handles, drive the knees inwards, towards the midline of the body, until the two pads touch and hold
  4. Gradually control the pads back to the start position
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