Hamstrings play a significant role when you work out at the gym. They act as brakes during the eccentric phase of your squats and deadlifts, apart from changing direction.
Your hamstrings need to have good strength to allow your legs to have overall strength and prevent hamstring strains.
Remember, concentric flexing of your knees does not lead to hamstring strains but happens when your knees extend eccentrically.
But, you can prevent hamstring strains with the help of the following three impactful exercises, which can also improve your performance at the fitness centre:
It is an effective exercise to start with to improve your hamstring strength. The exercise can also help you train your glutes and calves muscles and your hamstrings.
The exercise trains your hamstrings as a knee flexor and a hip extender. As a result, it effectively strengthens your hamstrings in two ways.
To perform the exercise, you have to lie on the floor with your back in neutral with sliders under your heel and toes pointed up. After that, you need to perform a hip extension, glutes squeezing, and an eccentric hamstring curl of five-six seconds. Subsequently, slide your heels back and repeat the exercise.
You can perform the exercise after squats and deadlifts. And three to four sets of eight to 10 reps will be sufficient.
The proven exercise can significantly improve your hamstring strength apart from upper-back strength. The horizontal band pulls the barbell away from you to make your upper back and lats work.
The exercise can train your forearms, upper back, lats, and glutes, apart from hamstrings. Notably, it can strengthen your hamstrings from a standing position, in which hamstrings strains usually happen.
Performing the exercise is easy. First, you have to use a light-to-medium looped band before putting the plates on. After that, turn down to deadlift off the floor and then walk back to get resistance from the band. Next, you need to perform five to six steps backwards, and at the same time, ensure that the bar is always close to your body.
It will be enough if you perform three to four sets of six to 12 reps of the exercise before you do deadlift or squat at the fitness studio.
It is an excellent exercise to strengthen your hamstrings and reduce the chances of straining them when you work out at a health club.
The exercise can also train your lower back, glutes, and calves apart from hamstrings. As a result, it can also significantly reduce the risk of getting hamstring injuries.
You can efficiently perform the exercise. All you need to do is, kneel on both knees and secure your ankles with equipment or have a partner hold them. Subsequently, make your hamstring, glutes, and abs work while ensuring your back is neutral. After that, you have to slowly lean forward, using your hamstrings until you catch yourself with your hands, and then push yourself back up.
It is a productive exercise after your squats and deadlifts. Ideally, you need to perform the exercise for two to three sets with 6-10 reps. Also, ensure you rest at least for two minutes between sets.
If you are a bit worried about getting a hamstring strain during your workout at the gym, you should put your worry to rest. With the three effective exercises, you can prevent hamstring strains and perform the best at the gym.