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46. Exercises For Hamstrings: Back of upper leg.




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This article is from the Fitness FAQ, by Jeff Gleixner (glex@cray.com) with numerous contributions by others.

46. Exercises For Hamstrings: Back of upper leg.

LEG CURLS

Set-up: Laying on stomach legs straight or standing.

Movement: Lift heel up as close as possible to the butt, keep the
knee, and the rest of the body, still. Contract Hamstring at
the top of the movement. Lower foot back to starting position.

Adding Resistance: Ankle weights or use a Leg Curl machine.

Variations:
- Lying Leg Curl machine: Place Achillies tendon/heel under
the pad the knee should be comfortably over the edge of
the bench. Raise weight, keeping thighs, hips, stomach,
and chest on the bench throughout the movement.

- Standing Leg Curl machine: Similar to above except it is
done one leg at a time and the upper body should be
straight.

- Seated Leg Curl machine: Similar to above except the
heel/tendon is placed on the pad and the foot is pushed
down in an arc under the knees.

One Leg or both legs at the same time.

Muscles Worked: Hamstrings, Glutes


STIFF LEGGED DEAD LIFTS

CAUTION: These could cause lower back pain. Please start out
with very light weight and do them slow. If there is any
pain, stop!

Set-up: Standing with a narrow stance, legs and upper body
straight.

Movement: Slowly bend over, keeping the legs straight and the
upper body straight. Go until a comfortable stretch is
felt and slowly stand back up. Keep the head up, look ahead
not at the floor.

Adding Resistance: Dumbbells held in each hand or a barbell held
with an overhand grip. It is much safer to start with the
barbell already off the floor and at waist height. Try not
to pick up or set down the weight with your legs straight.

Variations: For a greater stretch SLDLs can be done on a pedestal
(bench, sturdy block, etc..).

Muscles Worked: Hamstrings, Glutes

 

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