Hamstring Workout Flashcards
1
Q
Lunge
A
- Bodyweight compound
- Keeping your torso straight, step forward into a split stance position, the heel of your back foot should be raised
- Bend both knees to lower slowly, the back knee almost touches the floor, then push all the way back up to start positon through the heel of the front leg
- Complete all reps on one leg, then switch to the other
1
Q
Seated Leg Curl
A
- Fixed weight isolate
- Adjust the back pad to line the knees up with lever arm pivot point, position roller just behind ankles
- Flex the knee joint to bring the roller downward and underneath the body, ensuring that the hips do not raise up off the pad during the movement
- Return to starting position under control, ensuring the knees do not hyperextend
2
Q
Deadlift
A
- Freeweight, Compound
- Grip the bar with an overhand or mixed grip, elbows tucked into rib cage, lats engaged and brace your core
- Bend your knees an sit your hips back until you feel the hamstrings engage, keep hips weight on the heels, pull shoulders back and down, maintain a neutral spine
- From here, stand up straight extending the knees and hips simultaneously, ensure the back does not round and a neutral spine is maintained
3
Q
Lying Leg Curl
A
- Fixed weight Isolate
- Lying in a prone position, line knees up with lever arm pivot point, position roller just behind ankles
- Flex knee joint to raise the roller up towards the upper body, ensuring the hips do not raise up off the pad
- Return to starting position under control, ensuring the knees do not hyperextend
4
Q
45 degree Leg Press
A
- Fixed weight Compound
- While sitting at a 45 degree angle, place feet completely on footplate, slightly wider than shoulder width apart, toes slightly turned out, keep core braced and eyes looking forward
- Pushing through the sole and mid foot (not the toes) extend legs fully but do not lock knees
- Lower under control, avoid rounding the lower back at bottom of movement
