Hi Spine and Sport Family!
This week we have a fun Hamstring strengthener. You can either do this body weight or with slider. I show a couple different variations in this video that start of easier and then get harder to help you see the progression of the skill.
Start of lying on the floor. Bend your knees so your feet are flat on the floor, Glute bridge, trying to squeeze the glutes bringing the hips of the floor. Try to get a straight line from your knees to your shoulders. Slowly walk your feet out as far as you can. Aim for getting your legs almost fully extended. Hold for one count, then relax and bring your feet back in. Try for 3 sets of 15!
Next put a slider under one foot. Bridge up and then try to slide the slider out, Hold for one count at the bottom and then relax and bring the leg back in. Try for 3 sets of 10-15!
- If it isn't to hard with your Base leg close to you, slowly try your sets moving start position of the base leg out, until your can complete the movement with the base leg almost all the way extended.
Third progression! Put the sliders under both feet. Bridge up and slide both feet out. Make sure to keep the hip square and the core tight. Squeeze the glutes and hold at the bottom then relax. Slide the feet back in and repeat!
The Final progression! Same as the third progression but now only ONE foot! With this exercise though you are only focusing on sliding the foot out, not bringing it back in.
With Each exercise you are only focusing on walking or sliding the feet out, do not worry about bringing the feet back in! Focusing on the Eccentric portion, taking it through the full range og motion. This will help strengthen the hamstrings. It is also great for if you pulled your hamstring before, to prevent future injuries.
From here there are a variety of different Hamstring exercises you can do to keep strengthening and challenging the muscle groups.
Try all these out and tell us what you think!
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