For upper hamstring/glute tie in, I have made tremendous progress over the past 6 months with wide and narrow heel presses on a standard leg press machine. Bring your feet all the way to the top of plate with only mid-foot to heel making contact. This combined with the other exercises listed here will help you develop great balance across the entire range of your hamstrings.
Excellent vids you put out. Thank you. On the Prone Leg Curl I would have liked to see more hip flexion on the 'non-exercising' leg to reduce the LB extension stress.
I like the prone leg curl exercise, but the following day i get knee pain (only in one of them). I see that one person mentioned in the comments to flex the hip of the resting leg. Tried that, didn't help. Any suggestions how not to hurt the knee with this exercise?
Great video, I like the variations using the cable pulley system. I just now need to adapt these exercises to make them more achievable for my elderly clients....
Physiotutors my client is 76, currently has proximal hamstring tear. Past history includes bilateral knee and one hip, one shoulder replacements. Shes unable to kneel or to get up off the floor. She's managing supine hip extensions with pulley or theraband, and a variation Ive come up with thats a mix between the russian one and nordic drops. I use a treatment table to block her thighs anteriorly (standing position), and she flexes at hips to drop onto treatment table and return to standing. Also managing to do the exercise of sliding into hip extension and using upper limbs and injured hamstring to return to upright (i forget the name of tbe exercise). Even with all the difficultly she's not lacking in motivation!
Great work as always! Just a tiny thing: At 3:16 you say "eccentric hip extension" in reference to lifting your leg up. Doesn't it have to be hip flexion then?
Sure, the idea is to tackle all 4 different muscle bellies of the hamstrings or mainly the one that was injured. If you are rehabbing focusing on the eccentric part is key.
So if you've had a hamstring injury near the top of the muscle while sprinting, the best exercises to prevent recurrence would be those where you bend at the hip rather than the knee (i.e. the last two)? Is that correct?
Generally with sprinting the rectus femoris is strained. In that case it would make sense to select an exercise that works this muscle in particular. The hip extension conic pulley seems to work the proximal part of the long head more than the other 3 we presented yes.
certainly a good exercise. Same for the regular deadlift. The video aims to identify exercises that specifically target the different heads of the hamstrings
Thank u, but there is a research, comparison of hamstrings muscle activation during high speed running and various hamstring strengthening exercise, which show cases few more exercise. Can u please demostrate them, as they are hard to follow fron the text.
Ur welcome. There are definitely more exercises for the hamstrings and we based those exercises on EMG activity based on one study. Do you have a link to the study you are asking us to cover?
Just click on the little cogwheel (settings) on the bottom right and click on "add language". Please don't forget to add title and description translations as well. Very much appreciate your help!
The only issue I have with doing single legged cable, is the amount of time it takes going from leg to leg. It's too much rest between each set in my eyes, very good video though mate. Keep up the good work.
Jacob Staunton try no rest time with single leg movement with cable as one leg gets a good 1 to 2 minutes rest wile the other leg is working.put one strap on each leg to save time,
Can I do the last exercise for proximal hamstring rehab? Also, if I experience slight pain (2/10) should I stop or will the pain eventually go away after a few sessions because of strengthening in that region?
It kind of depends on the rehab phase you are in. In early rehab we'd advise to avoid excessive hip flexion as it causes compression of the hamstring tendon around the ischial tuberosity. In a later stage slight pain is okay (max 4/10) if it does not last longer than 24h. If it lasts longer, we'd advise to decrease the weight or the amount of hip flexion until your tendon can handle it.
Seated leg curls and Romanian dead lifts are options. Nordic curls can be done with the right kind of bench. That is if you can do them, which I can hardly accomplish.
+Altay Kosova hey altay! The deadlift is definitely a great compound hamstring exercise. The research presented in this video was aimed to identify exercises that best target the individual heads of the hamstrings.
Video title says "Best" exercises? Best for what purpose? None of these are for me as I strive to increase my hamstring size. Deadlift variations esp. RDLs and, squats and even step-ups are, IMO, way ahead of the exercises mentioned in this video.
