In this post, we will go through a 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-centimeter stability ball. Lie on your back, relax the upper body and hands are to the sides. Put your 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, and then bring your heels toward your seat and then repeat.
Hamstring Curl With a Ball
In this exercise, we are targeting the hamstrings, core area and glutes.
Perform one 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 and relax the upper body with your arms 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 toward the seat while the opposite left leg is straight out.
Single-leg Hamstring Curl on the Ball
In this exercise, we are mainly targeting the hamstrings, glutes and core.
Perform one 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
3. TRX Hamstring Extensions
Lie down on your back, hands to side, and relax your 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 toward your seat, then repeat.
TRX Hamstring Extensions
In this exercise, we are mainly targeting the hamstrings, glutes and core area.
Perform one 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 on 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 a straight line, do balance on one leg, and then bring the weight up, contracting the hamstrings and glutes to get back in the standing position, and then repeat.
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 the core area.
Perform one 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.
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Take care!
Rick Kaselj, MS