If you feel like you often have tight hamstrings this is for you! Mobility & stretching are amazing and can help with loosening up those chronically tight & stiff areas BUT we cannot forget about strengthening! Especially as we get into ski season, our bodies tend to become a bit more quad dominant. Keeping our hamstrings strong while increasing mobility & flexibility is key to protecting our knees and keeping our bodies healthy this winter season.
Try these exercises that focus on strengthening the hamstrings through the lengthening phase of each exercise (controlling weight/load as you straighten the limb out). This will improve mobility & flexibility while building strength & give you more variety to add to the hamstring hell circuit!
1) Bridge Slide Outs x 10
Use a slippery surface such as socks on hardwood, a slide board etc. Keep pelvis tucked under, squeeze your glutes & lower slowly as you allow your legs to straighten out. Go only as far as you can while maintaining good form and tucked pelvis.
2) Single Leg Slide Outs x 5ea
- Notes: advanced version of the first exercise.
Advanced version of the first exercise.
3) Standing Single Leg Slide Outs x 10ea
Great for strength & mobility! Hinge at the hips, keep a slight bend in the front knee as you slide back with your hip
4) Nordic Hamstring Curl x 5
These are killer! Find heavy weights or a stable surface to hold your feet in place (I’m tucking my feet under the couch with a pillow under my knees for cushion). Lengthen through the crown of your head & keep your pelvis tucked as you lean forward and resist falling forward with your hamstrings, glutes, and core. Catch your fall in push up position and walk yourself back up to kneeling.