4 Awesome Hamstring Workout For Women

I wanted to go through a very effective hamstring workout for women.

Very Effective Hamstring Workout For Women

CLICK HERE to watch the YouTube video.

I had Jenna to demonstrate the exercises.

#1- Hamstring Curl With A Ball

Get a 65-cm stability ball. Lie on your back, relax the upper body, hands are to sides. Legs are on the ball, specifically the heels. Tighten your abdominal area, lift your seat up and push through the heels with your knees in 90 degrees then bring your heels towards your seat and then repeat.

1-hamstring-curl-with-a-ball

Hamstring Curl With A Ball

In this exercise, we are targeting the hamstrings, the core area and glutes.

Perform 1 set of 5 reps, in a smooth controlled movement with a quick stop at the end position with the intensity felt at the hamstrings.

#2- Single-Leg Hamstring Curl On The Ball

Get a 65-cm stability ball. Lie on your back, relax the upper body, arms are to the sides. Place the right leg on the stability ball, specifically at the ankle area. Tighten the abdominal area, lift your hips up and bring the right heel towards the seat while the opposite left leg is straight out.

2-single-leg-hamstring-curl-on-the-ball

Single-Leg Hamstring Curl On The Ball

In this exercise, we are mainly targeting the hamstrings, glutes, and core.

Perform 1 set of 5 reps in a smooth controlled movement with a quick stop at the end position with the intensity primarily targeting the hamstrings and secondarily the glutes and the core.

Alternative Placement Of The Heel To The Ball :  If placing your heel at the stability ball is difficult, you can modify by bringing the leg on the ball further up and decreasing the lever arm of the exercise.

alternative-placement-of-the-heel-to-the-ball

Alternative Placement Of The Heel To The Ball

#3- TRX Hamstring Extensions

Lie down on your back, hands to side, relax the upper body. Place the arches of your feet into the straps of the TRX. Tighten up the abdominal area, lift your seat up, straighten the legs and then move your heels towards your seat, repeat.

3-trx-hamstring-extensions

TRX Hamstring Extensions

In this exercise, we are mainly targeting the hamstrings, glutes and core area.

Perform 1 set of 5 reps in a smooth controlled movement with a quick stop at the end position.

#4- Single-Leg Deadlift

In standing position, grab a weight on your right hand, the left hand is on the wall for stability so you can focus in the movement of the hamstrings.

Reach down with the weight just almost touching or just touching the floor. Keep the shoulders, hips and legs in straight line, do balance on one leg, and then bring the weight up, really contracting the hamstrings and glutes to get back in the standing position, then repeat.

4-single-leg-deadlift

Single-Leg Deadlift

In this exercise, we are mainly targeting the hamstrings, but once again you will also feel it in your glutes and a little bit in core area.

Perform 1 set of 5 reps in a smooth controlled movement with a quick stop at the end position with the intensity targeting mainly the hamstrings, but secondarily the glutes and core.

So there you go, give this very effective hamstring workout for women a go.

If you are looking for a fast, simple, safe and effective program to eliminate your stubborn knee pain and Patellofemoral Syndrome, then check out the Patellofemoral Syndrome Solution program.

Take care!

Rick Kaselj, MS

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