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2003/06/23, 03:42 PM
I know that lunges are the best, but what other exercises are there for the hamstrings? I am currently doing leg curls and am going to start stiff legged deadlifts next week. Is that about it? I am still trying to master those #$@% lunges, but I get such a cramp in my right quad that I am trying to find other choices. Do any of the different kinds of squats work on the hams?
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~Victoria~
...Some things have to be believed to be seen!
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2003/06/24, 10:09 AM
Personally I love the stiff leg dead lifts; you will really feel them!
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2003/06/24, 03:43 PM
Try lying on yourback, puttin your heels on a swiss ball. Push your heels into the ball as you bridge up your body, abs tight to control the sway. Now, once you are comfortable with the bridge part (rest inbetween your shoulder blades, never on your neck), pull the ball in towards you butt by bending your knees - hello hamstrings!!! When this gets easy, lift one leg up and do it with just one leg at a time.
If you have access to a medicine ball - find a partner and have them roll the ball down your back while you lie on the floor on your stomach, with your head near their feet. When the ball reaches your ankles, launch it up by forcefully bending your knees / contracting your hamstrings. This takes coordination - but works once you get it.
And last - the "Stick of Death" as the trainers I showed it to dubbed it -
get a pole or body bar and find a lat pull down to use. Facing away from the pull don, kneel on the seat and place your ankles under the knee pads. Keeping your torso rigid, using the pole as support out in front of you, on end on the floor, unbend at the knees while sliding your hands down the pole. Now forcefully contract your hamstrings to bring your body upright again, trying not to push off with your hands. This is very hard and I don't recommend it if you have low back issues, but if you are up for a challenge - give it a whirl!
Hamstrings work during squats, wall sits, those wonderful lunges too.
Running wil also develope nice hamstrings - ever seen the Olympic sprinters - talk about hammies!!!
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Challenge + Consistency = Results
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2003/06/24, 04:15 PM
Thanks all, this certainly gives me some other choices until I can do lunges without pain.
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~Victoria~
...Some things have to be believed to be seen!
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2003/06/27, 05:30 PM
OMG...I did that first one there with the swiss ball yesterday and whoa...my legs were burning. I only got in 3 sets of 12 reps, but will try for more next time.
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/06/28, 11:25 PM
Step ups will really help hit the womans problem areas...right where the hamstrings meet the butt. Grab some DB, and step on foot at a time on to a bench alternating feet, try to do 3x 12-15 reps. And what asimmer said about squats, leg curls, lunges and sprinting will work too. (Sprinting to build muscle, not like the marathoners)
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Diet- Only take what you need...There is no fine line between want and need, there is the whole continent of South America.~Dick
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