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6 Hamstring Exercises Every Woman Should Add To Her Routine

When it comes to lower-body training, targeting your hamstrings is key. The hamstring is a two-muscle joint, starting at the bottom of the hip bone, crossing the knee, and attaching at the tibia and fibula in the lower leg.

This joint is a major stabilizer of the lower body, and when it’s weak, you’re more prone to injuries, knee pain, and lower back pain — and you’re at risk of being sidelined for an extended period of time if you don’t work out your hamstrings correctly, says Matt Fitzgerald, CSCS, a physical therapist and strength and conditioning specialist at Physical Therapy Specialists of New York City in New York City, New York, who is also a certified personal trainer and strength coach through the American College of Sports Medicine (ACSM).

Fitzgerald says that the hamstring is one of the most difficult muscles to target, but it’s essential for a complete lower-body workout and for reducing back and knee pain and injury risk during daily activity, including running, jumping, and dancing, as well as during weightlifting and other athletic movements, he says, adding that you should target your hamstrings two to three times a week, usually in the morning, and do a total of four to five sets of 10 to 12 repetitions for each exercise, for a total of between 50 and 60 reps, he says, adding that you can also do the exercises as a circuit, with three to four sets of each exercise done in succession, for a total of 30 to 40 reps, he says, noting that you should never do more than two to three sets of an exercise, as this can lead to muscle fatigue and injury, and the longer you do the exercise, the more likely you are to hurt yourself, he says, adding that a common problem with this muscle is tightness and spasms that can affect the knee and lower back and cause pain, and that the best way to address this is with a foam roller, a foam roller with a handle, he says, noting that the best way to stretch the hamstring is to roll the muscles, but be careful of the knee and lower back, as this can cause pain and injury, he says, adding that you can also use a band for the exercises, and if you’re doing this as a circuit, you can do them in sets of three to four exercises, he says, adding that if you have tight hamstrings, you can also do some of the exercises with a barbell, but be careful to keep the weight low and use a high-repetition, high-intensity, low-weight approach, he says, noting that it’s important to do the exercises correctly and with good form, and that you should always work on form first and technique second, he says, noting that this will help prevent injuries and improve your form and technique, and that if you have tight hamstrings, you should also do the exercises slowly, with controlled breathing, and that you should never do this exercise with weights that are too heavy, as this can lead to muscle injury, he says, noting that you can also use a band for the exercises, and that if you have tight hamstrings, you can also do some of the exercises with a barbell, but be careful to keep the weight low and use a high-repetition, high-intensity, low-weight approach, he says, noting that it’s important to do the exercises correctly and with good form, and that you should always work on form first and technique second, he says, noting that this will help prevent injuries and improve your form and technique, and that if you have tight hamstrings, you should also do the exercises slowly, with controlled breathing, and that you should never do this exercise with weights that are too heavy, he says, noting that you can also use a band for the exercises, and that if you have tight hamstrings, you can also do some of the exercises with a barbell, but be careful to keep the weight low and use a high-repetition, high-intensity, low-weight approach, he says, noting that it’s important to do the exercises correctly and with good form, and that you should always work on form first and technique second, he says, noting that this will help prevent injuries and improve your form and technique, and that if you have tight hamstrings, you should also do the exercises slowly, with controlled breathing, and that you should never do this exercise with weights that are too heavy, he says.

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