Leg biceps. The best hamstring exercises you can do in the gym and at home

A reputable site with a long name, strengthandconditioningresearch.com, published an article based on a scientific study, “Activation of the hamstrings in various lower body exercises.” Now you will find out which exercise loads the hamstrings better than others.

The special attention of scientists who have devoted an entire study to the hamstring biceps is due to the fact that the muscle groups of the hamstring biceps are among the most traumatic. For example, in athletics, up to 25% of all injuries (depending on the specific sport) occur in this muscle group. Some researchers suggest that the main cause of injury is weakness of the hamstring muscles and recommend that athletes strengthen them through strength training.

Study

The objective of the study was to identify exercises that would maximally activate the hamstrings, and also to determine the level of load in relation to the quadriceps.

For scientific purposes, 34 athletes were found (21 males, and a damn dozen weak ones). The subjects were tested for the level of muscle strength in the hamstrings and quadriceps (maximum voluntary isometric contraction, MVIC), then determined for a maximum of 6 repetitions in leg exercises:

1. Squat

2. Seated leg curl

3. Stiff leg dead lift

4. Single leg stiff leg dead lift

5. Bend forward with a barbell on your shoulders (good morning)

6. Lifting the body while standing on your knees (Russian curl).

After this, all 34 subjects rested for 3 days immediately before the study. Then, during the scientific experiment, the athletes did all the listed exercises with their maximum load for 6 repetitions. Using sensors, scientists measured electromagnetic pulses that determine muscle activity in various exercises.

results

As a result, a huge variation in the involvement of the hamstrings in the studied leg muscle exercises was discovered.

The table below shows the level of impact of each exercise on the hamstring muscles.

Comparison of hamstring muscle activity in various exercises

As you can see, the greatest activity of the hamstring biceps is caused by an exercise that sounds beautiful in English: Russian curl, but very clumsily in Russian: “bending the legs while kneeling in support” or “raising the body while standing on the knees in support”, and the least effect is given by the basic squat

The second aspect of the study: the ratio of quadriceps and hamstring activity in various exercises. The results were also tabulated.

The level of dependence of the activity of the femoral biceps and quadriceps. On the left are exercises that load the hamstrings more significantly and, to a lesser extent, the quadriceps. On the right - on the contrary, exercises focused primarily on the quadriceps.

The essence of the indicators: the table shows the ratio of the activity of the femoral biceps in relation to the activity of the quadriceps in different exercises.

In this case, this shows that the squat activates the quadriceps more than other exercises than the hamstrings. And the Russian curl exercise is the opposite - it loads the hamstring biceps more than all the others compared to the load on the quadriceps.

The biceps femoris is a muscle group that occupies almost the entire back surface of the legs. Working out this muscle is of great importance both for the appearance of the athlete and for the development of his strength. You can pump up your biceps while training your legs, including 2-3 special exercises. In addition, you can allocate a separate lesson for the muscles of the back of the thigh. Then the training program should consist of several basic and isolation exercises.

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Anatomy of the hamstring

The hamstrings are one of the most important muscle groups in the lower body. It consists of two muscle bundles - short and long. Also located on the back of the legs are the semitendinosus and semimembranosus muscles.

The main function performed by the femoral biceps is to bend the legs at the knee joints. In addition, the muscles of the back of the thigh help the gluteus maximus muscle to extend the body.

Based on this, we can conclude that you can pump up your hamstrings with exercises that involve bending your legs, bending forward and then straightening.

Even experienced athletes often pay insufficient attention to working out the biceps femoris muscle, since the quadriceps creates the bulk of the legs in front. At the same time, undeveloped hamstring muscles prevent you from lifting weights in many basic exercises and can cause injury.

This mainly applies to men, but girls should also work out their hamstrings, because for many women, the back of the thigh is one of the most problematic areas - it quickly loses its elasticity and becomes flabby.

List of the best exercises

You can pump up your hamstrings in the gym. In this case, it is possible to use a barbell, dumbbells and exercise machines, so the results will be noticeable quite quickly. At home, the equipment is not so diverse, but you can almost always find several dumbbells or weights.

Before you start doing hamstring exercises, you need to do a warm-up. It should be intense enough for the muscles and ligaments to warm up properly.

After training, you need to do some stretching. This will increase the elasticity of the muscles and avoid their shortening, and the muscle pain will not be as severe the next day.

In the gym

In the gym, weights (barbells, dumbbells, weights) and exercise machines are used to work out the hamstrings.

To increase muscle size with their help, you should perform the exercises in 3-4 sets of 8-10 times. If you only need to strengthen the muscles and tighten the back of the legs, you need to do more repetitions - 12–15.

How to quickly pump up your legs at home and in the gym - a ready-made training program

Romanian deadlift

One of the most effective exercises for developing hamstrings is performed with a barbell or dumbbells.

The exercise is quite difficult and traumatic. If done incorrectly, you can get a sprain or injury to your back.

Technique:

1. 1. Take the selected projectile in your hands and stand up straight. The legs are narrower than shoulders, the chest is straightened.
2. 2. Carrying the barbell or dumbbells close to your feet, bend down, keeping your back straight and slightly bending your knees.
3. 3. Lower the projectile to approximately the middle of the shin.
4. 4. Then straighten up. The back should remain straight at all times.

In order for the hamstrings and buttocks to do the work, you need to press your heels into the floor. You should bend over slowly and smoothly as you inhale, and straighten up with a powerful movement as you exhale.

Deep squats

The hamstrings are also actively involved in the process of doing squats. To include them in the work, and not the quadriceps, you should squat in a special way:

1. 1. Starting position - feet slightly wider than shoulders, back straight. You can put a barbell on your shoulders or pick up dumbbells.
2. 2. Squat down so that your thighs are below parallel with the floor.
3. 3. The knees should not go beyond the toes, and the body should lean forward.
4. 4. After making sure that the lower back does not “peck” at the lowest point, you should tense your buttocks and rise without fully extending your knees.

It is worth taking weights only when the execution technique has been thoroughly worked out.

The secret is that you first need to move your pelvis back, and only then bend your knees.

Leg bending in the simulator

Isolated exercise for the hamstrings. It is performed on a special bench equipped with a bolster under which the ankles are placed.

Technique:

1. 1. Lie on your stomach on the machine bench. If necessary, adjust it so that the bolsters are a couple of centimeters above the ankles.
2. 2. With your hands, firmly grasp the handles that are located in front.
3. 3. Set the desired weight and slightly lift the roller with your feet. This will be the starting position for the exercise.
4. 4. Then you should raise the roller so that it almost touches the buttocks.
5. 5. During the execution, you should not bend your lower back. To do this, you need to firmly press your body to the bench, holding the handles.
6. 6. At the top point, it is advisable to make a peak contraction, holding for a couple of seconds.
7. 7. After this, you need to slowly and under control straighten your legs, but not completely, but so that they remain slightly bent at the knees.

Exhalation is done with effort, that is, when bending the legs. You should inhale as they extend (return to their original position).

Hyperextension

It will help to work out the hamstrings and perform hyperextension on a special simulator.

Correct technique:

1. 1. Stand in the exercise machine so that the upper cushions rest against your hips and the lower cushions are just above your ankles. Legs should be completely straight.
2. 2. Bend, keeping your lower back straight, until your torso is parallel to the floor.
3. 3. Tighten your buttocks and straighten so that your body forms a straight line.
4. 4. Without relaxing the muscles, perform the specified number of repetitions.

When doing hyperextension with your own weight becomes easy, you can pick up a barbell plate. This will increase the effectiveness of the exercise.

Kneeling body raise

An effective exercise for developing hamstrings is kneeling sit-ups. The legs must be fixed, so the exercise is performed in a special simulator.

Correct technique:

1. 1. Place your ankles between the lower and upper rollers.
2. 2. Cross your arms over your chest.
3. 3. As you inhale, begin to slowly lower down, keeping your back straight.
4. 4. When the body becomes parallel to the floor, it is necessary to rise to the starting position by tensing the muscles of the back of the legs.

If there is no such machine in the gym, you can perform the exercise by sitting at the top block, equipped with a leg lock.

In addition, you can do body lifts at home with the help of a partner. In this case, you will need to kneel on a mat or other soft object. The second person should hold the practitioner's legs by the ankles.

This exercise is usually quite difficult for beginners, so it is important to be careful not to hit the floor.

At home

If you can't go to the gym, you can work out at home. To increase the effectiveness of home workouts, it is advisable to use equipment.

It will be enough to purchase a few dumbbells and weights. A small barbell will do. With them you can do some of the above exercises: Romanian deadlifts, squats.

In addition, there are several specific exercises for training at home.

Lying leg curl

You can replace lying leg curls in a machine with a similar exercise performed on the floor. Required:

1. 1. Lie on your stomach and bend your knees.
2. 2. In this position, lift them off the floor, stretching your toes.
3. 3. Stay at the top for several counts.
4. 4. Slowly straighten your legs and do the required number of repetitions.

In addition, the legs can be bent alternately. It is important to tense your hamstrings while doing this.

You can make the exercise more difficult and increase resistance by attaching weights or rubber fitness bands to your ankles.

In addition, you can perform the exercise while lying on a bench with a dumbbell held between your feet. This option is recommended by Igor Voitenko, a simple guy who achieved an ideal body without the opportunity to regularly go to the gym.

In this case, you will need to hold the bench firmly with your hands and lift the dumbbell until it is perpendicular to the surface.

Lying leg raises

A similar exercise that targets the hamstrings is leg raises. You will need to lie on your stomach again and raise your straight legs above the floor. After this, they are slightly spread apart.

You should try to keep your legs raised for as long as possible. In this case, you cannot lift your upper body off the floor and bend your lower back.

Swing your legs on all fours

The thigh muscles also receive load when swinging the legs on all fours.

Step-by-step technique:

1. 1. Get on all fours, focusing on your hands and knees.
2. 2. Raise your right leg, bent at the knee at a right angle. The foot should be parallel to the floor and go straight up.
3. 3. At the top point you should stop, making a peak contraction.
4. 4. Then you need to slowly lower your leg and perform the planned number of repetitions.
5. 5. After this, the legs are changed.

After completing your hamstring workout, you should do some stretching. You can stretch the muscles of the back of your legs by sitting on the floor and reaching up to your toes.

In addition, you can stretch the back surface while standing. To do this, you will need to raise your leg bent at the knee and try to pull it towards your chest.

You should pump up your hamstrings by doing the exercises listed 1-2 times a week. It is not worth training more often, as the muscles will not have time to recover.

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The hamstrings are extremely important in powerlifting. By strengthening these muscles, the athlete increases his strength in the deadlift and squat. In addition, the hamstrings create a more harmonious appearance of the legs, which is beneficial for. For girls, exercises on the back of the thighs will help get rid of sagging and cellulite. Therefore, we recommend that all athletes training for strength, mass and external aesthetics be sure to train the biceps femoris muscle.

Anatomy of the hamstring muscles

This muscle group consists of three muscles:

• Semitendinosus muscle of the thigh. A thin, long muscle located closer to the inner edge of the back of the thigh. Functions: hip extension, participation in flexion and rotation of the lower leg;
• Semimembranosus femoris muscle. A narrow, long muscle located on the inner edge of the back of the thigh. Functions: extends the thigh, flexes the lower leg, turns the lower leg inward when the leg is bent;
• Biceps femoris. Consists of two heads: long and short. Occupies most of the back of the thigh. Functions of the biceps femoris muscle: participates in leg extension, bends and rotates the tibia outward.

Features of the training

In this case, the well-known principle - “we train lagging muscles at the end of the lesson” - does not work. After several approaches of squats and leg presses, there will be practically no energy left to pump up the hamstrings. Therefore, we propose the following rules for training the hamstring muscles:

• First priority. Place loads on the hamstrings at the beginning of the session. Don't worry, the muscle fibers of the thighs are very durable, so you can perform the following exercises in full.
• Quantity. It is believed that to grow small muscles you need to do 12 to 15 repetitions per set. With the hamstrings the opposite is true. Despite their small size, it is best to work them with serious weight and 6-8 repetitions.
• A complex approach. Do hamstring exercises in the same session as other leg exercises. The fact is that the quality of training increases if you pump together (the biceps are antagonists).
• Different types of loads. To pump up your hamstrings, combine isolating and heavy exercises in one workout. This principle of working out allows you to use muscle fibers as deeply as possible and speed them up.

Top 5 exercises for hamstrings

It is more effective to work the biceps femoris muscles with heavy weights. Therefore, we offer exercises that are available to gym visitors, as well as to those who have minimal equipment (dumbbells or barbells) for training at home.

1. Power lunges

If you want to tone your hamstrings, weighted lunges should be your go-to exercise. In this case, it is better to use a barbell rather than dumbbells as a weight. With a barbell, you will have to constantly monitor your balance, which will place additional stress on the target muscles.

1. Place the barbell on your upper back (trapezius and rear deltoids).
2. Stand up straight, straighten your spine.
3. Taking a deep breath, step wide forward with one leg and lower your pelvis at the same time.
4. Taking the lunge position, hold for 1-2 seconds.
5. Then exhale and slowly return to the upright position.
6. Repeat the movement starting with the other leg.

• Take your time, as there is a high risk of losing your balance and falling.
• When moving, try not to lean your body too far forward.
• Otherwise, a dangerous load will be placed on the knee joint.

2. Deadlift

The exercise perfectly works the muscles of the back of the thigh, and also strengthens the ligaments and tendons of the legs. Deadlifts can be done both with a barbell and in a Smith machine (an option for beginners). We'll look at free weight techniques.

1. Prepare the barbell and place it on the supports of the power rack at knee level.
2. Come up, take a straight closed grip and remove the projectile from the supports.
3. Step away from the power rack, straighten up, and slightly move your shoulder joints back.
4. Place your feet close to each other (approximately at a distance of 15-20 cm).
5. With a deep breath, bend over and lower the barbell to your knees or slightly lower.
6. Exhaling, slowly rise to the starting position, straightening your shoulders at the top point.

• When lowering the projectile, bend your knees slightly.
• Keep your spine straight throughout the entire range of motion.

3. Good Morning Tilts

The exercise perfectly stretches the entire back of the thighs, strengthening the muscles and tendons.

1. Place the barbell on the power rack at the level of the pectoral muscles.
2. Dive under the bar and press your upper trapezoid against it.
3. Remove the barbell and step away from the power rack.
4. Place your feet shoulder-width apart.
5. With a deep breath, lean forward and move your pelvis back slightly.
6. The depth of the tilt is up to the parallel of the body with the floor.
7. Exhaling, slowly return to the starting position.

When bending over, it is permissible to bend your knee joints just a little, but it is better to keep your legs straight. This way the load on the hamstrings will be better.

4. Lying calf curl

This exercise uses a weight block machine with a horizontal bench.

1. Lie with your chest and stomach on the seat, clasp the special hand rests with your palms.
2. Set the required weight and press the back of your ankles against the raised support.
3. As you exhale, bend your shins, and as you inhale, lower them smoothly.

• Control both phases of the exercise: avoid throwing up the support and sharply lowering it.
• At the top point, take a slight pause (1-2 seconds) to improve pumping of the hamstrings.

5. Russian Curl (kneeling bends)

The exercise is performed with your own weight, so it is suitable for working at home. It creates a powerful load on the biceps muscles of the legs.

1. Make a soft bed and kneel down.
2. Ask a partner or coach to hold your shins.
3. Straighten your back, straighten your shoulders.
4. Keeping your torso and hips in line, as you inhale, gently bend forward to an angle of 45° (or lower).
5. As you exhale, by tensing your hamstrings, return to the starting position.

• When bending, place your arms in front of you so that in case of an unexpected fall you do not hit your face on the floor.
• Keep your hips and body in one line, do not round your back.

When doing a hamstring workout, follow these tips:

• Before exercising, warm up the muscles and joints of your lower body well.
• If your palm grip is weak, use wrist straps to hold the barbell in a deadlift.
• Work with large weights very carefully, do not allow pain in the muscles and joints of the legs.
• During the pause between sets, massage the muscles of the legs at the back to avoid “clogging” with blood.
• Avoid doing aerobic or jumping exercises after strength training your legs.
• At the end of the session, very carefully perform a simple stretch of the lower limbs.

Example training plan

As we have already said, it is better to train the biceps muscles on the same day as the other leg muscles. We offer an example of a comprehensive program for the lower body, but with an emphasis on the hamstrings.

1. Warm-up (treadmill, bending, rotating the legs in the joints);
2. Power lunges with a barbell (4/6-8);
3. Squats (3-4/10-12);
4. Deadlift (3-4/6-8);
5. (3-4/10-12);
6. Russian Curl (3-4/10-12);
7. (3/15-20).

At the end of the session, do a simple stretch on your legs. This will help relax the muscles of the lower body and reduce pain.

Exercises for hamstrings in video format

Every bodybuilder dreams of building a harmonious body. And the point is not only one, well-pumped biceps or triceps, which, undoubtedly, adorn any athlete. Without strong, harmoniously developed legs, an athlete will look like the proverbial “colossus with feet of clay.” If, say, many people pump up the quadriceps femoris, then another important muscle that performs the opposite function is often forgotten, that is, how to properly pump up the femoris biceps.

Biceps femoris: a little anatomy

The biceps femoris - also known as the biceps muscle - is located on the back of the thigh. It is an antagonist of the quadriceps muscle.

Its main functions:

• Bend your leg at the knee joint.
• Rotate the shin when the knee is bent.
• Rotate the shin outward.
• Help to extend the body of the gluteus maximus muscle.

The principle of pumping up the hamstrings is simple - the same as for all other muscles: knowing how it works and, having selected the right exercises, start training.

Mistakes when pumping up the hamstrings

The hamstrings are large muscle groups and are not subject to any special stress in everyday life - they need to be trained.

Many athletes, paying tribute to pumping up the quadriceps, do not pay attention to the antagonist muscle at all. They are convinced that the hamstrings receive no less load than the quadriceps during certain exercises:

1. Squats with a barbell or in a machine.
2. etc.

This is only partly true. Even with significant weights used for general leg training, he receives a very light load and needs individual training. An effective workout for this muscle includes one basic and several auxiliary exercises - this will allow you to properly pump up your hamstrings.

Training at home

In order to achieve tangible results in pumping this muscle at home, you can do exercises without using special equipment. To give the mentioned muscles work without having machines and a barbell, you should remember that you need a load when bending the legs, since curling the hamstrings is the only way to pump them up.

How it's done:

• Lying on your stomach, use a straight or inclined board. Inventive girls, for example, often use an ironing board for this purpose, one end of which can lie, say, on the armrest of a chair or sofa. Weights can be attached to the legs. The legs are bent and unbent, giving the muscles work.
• Lying on a regular bench (also face down), perform flexion or extension. The necessary force can be created by a partner who holds the legs of the training athlete.
• In the same position, force is created using pharmaceutical rubber. One end is tied to some kind of pipe, for example, and the other to the ankles. If this load is not enough, then you can use a backpack with a load or something else.
• Deep alternating lunges of the legs - the right leg is bent as much as possible, and the left leg is extended back, etc.

All these exercises will not replace the necessary exercise machine, but they will still work the biceps femoris muscles. Taking into account the individuality of goals, not everyone dreams of becoming Mr. Olympia, dreaming of a fantastic mass. Therefore, these exercises, which are done at home, are a way out for many. In any case, girls are more than satisfied with such training in most cases.

Types of exercises in the gym

It's worth starting with basic exercises. Here they are:

1. Romanian deadlift.

Romanian deadlift

The advantage of the first exercise is that it has an effective effect on the upper part of the hamstrings, allowing them to achieve an aesthetic connection with the muscles of the buttocks.

In addition, the Romanian deadlift allows you to work with maximum working weights, and this cannot but have a beneficial effect on the development of this muscle. The exercise must be included in a specialized complex for pumping the hamstrings. How to do it correctly:

• The barbell is mounted on supports, approximately at the height of the bodybuilder's mid-thighs. Weight is selected individually.
• The grip is straight, slightly wider than shoulder width. The barbell is removed from its supports and the athlete takes a step back.
• Knees slightly bent. You need to take a breath, bend at the waist and begin to lower the barbell to approximately the middle of your shins. At the same time, the pelvis is pulled back, as when performing a regular deadlift.
• Without stopping in the lower phase of this exercise, you should begin straightening.

The exhalation is done at the end of the repetition, and a new breath is taken before the next repetition.

Clarifications and precautions

In order to avoid injuries and ineffective training, you need to follow the following rules:

1. The platform should be rigid - this makes the stand more stable.
2. When performing this type of deadlift, the bar of the barbell is as close to the legs as possible - this will help avoid spinal injuries.
3. The pace of the deadlift is moderate, without jerking, this will avoid injuries to the lower back and lower leg.
4. Lifting the barbell from the bottom phase of the exercise should be done using the hamstrings and buttocks - you need to feel the contraction of these muscles during the entire repetition.
5. The knees should be kept bent at the same angle, and their straightening is allowed only in the final phase of the exercise. To increase the load on the hamstrings, this row is also performed with straight legs.

One more warning: a weightlifting belt is not recommended for these deadlifts.

Deadlift on straight legs

This type of deadlift is a variation of the classic deadlift. It is aimed at working out:

• Posterior thigh
• Buttocks
• Partially - back muscles.

This craving is also commonly called “dead”. The exercise is performed with low and medium intensity, that is, with non-maximum weights, as this is fraught with injury.

How to do it correctly:

1. Standing next to the bar, you need to grab it with the most comfortable grip and fix the bar approximately in the middle of your shins.
2. With your legs straight, pull the barbell upward, while straightening your back, and engage the back of your thighs.

The required number of approaches and repetitions is performed for the athlete.

How to Avoid Injury

To avoid injury, certain rules must be followed:

• The deadlift is performed with straight legs, only from a barbell support or other reliable elevation. Not from the floor!
• The movement begins and the weight is lowered only from the middle of the shins.
• It is not recommended to straighten up completely.
• You need to calculate the weights wisely - a heavy strength regime is inappropriate here - the likelihood of injury is too high.

Trainers for this purpose: auxiliary exercises

In any gym there is a machine with which you can effectively and completely safely pump up your hamstrings. But for some reason it is “occupied” mainly by women, caring about the health and beauty of their legs.

In essence, it is a special bench for bending (and extending) the legs with the weight required for the athlete. The load is very conveniently adjustable.

It would be a sin not to use other exercise equipment when such an opportunity is available in a good gym:

1. Smith simulator. It can be used to do squats, but the load on the hamstrings is minimal. These are squats with a barbell on the front or back.
2. Hack trainer. It completely pumps up the legs. The bodybuilder reclines in a special chair and presses a weight with both legs. This machine is completely safe.

Hyperesthesia: it should not be discounted

And for some reason this exercise is mostly preferred by girls. It uses many muscles, including the hamstrings. It is performed in a special machine called a Roman chair or a back extension machine. The athlete's legs are secured with the hips resting on a special support. Further:

• The body hangs down when tilted upside down. The back in the starting position is located in line with the legs.
• Then you need to tilt your body forward, the angle of inclination is approximately 60 degrees, your back is slightly rounded.
• In the lower zone of the exercise, you need to cross your arms over your chest and smoothly return your torso to its original position, fixing your body for a second. The planned number of approaches and repetitions is done.

Hyperesthesia is also done to strengthen the muscles of the back, buttocks, and abs. With sufficient physical preparation, you can perform crunches - one of the types of exercises mentioned. The latter option also involves the oblique abdominal muscles.

Reference. The benefit of hyperesthesia is also that it strengthens the spine, maintains muscle tone, and is an excellent prevention of intervertebral hernia.

Conclusion

Pumping up your hamstrings is not the easiest task, but it is quite doable. Knowing and using the best exercises correctly, it is quite possible to achieve the goal. All you need is planning, thoughtfulness, reasonable weights and some ingenuity when pumping up the biceps femoris muscle when pumping it up at home. By applying all this, the athlete will get what he was looking for.

The biceps femoris is a biceps muscle located on the back of our legs. It is a quadriceps antagonist. Before pumping up this muscle, it is worth knowing why to do it.

Beginners who have just recently come to the gym ignore the hamstring biceps, experienced athletes pay much less attention to it than to training the quadriceps, leaving exercises for this muscle at the very end of leg training, and girls concentrate only on pumping the buttocks. All of the above is a wrong approach to training.

Why train your hamstrings?

Are there differences between women's and men's training? Hamstring biceps training - common for everyone, there is no need to separate men and women and come up with their own exercises for each. Of course, girls often prefer various types of stretching rather than deadlifts, but in this regard there are no restrictions.

Classes in the hall

All exercises in which there is a vertical load on the spine must be performed with a straight back in order to avoid injury. The easiest way to achieve this is to look forward, but slightly upward.

Squats

If we are talking about an experienced practitioner who already performs squats with a well-established technique, then it is not necessary to introduce something completely new into the training program. Squats with a wide stance will allow you to shift part of the load from the quadriceps to the biceps. It is probably better to reduce the usual weight in squats with a barbell, for the first time, relative to the one with which you were used to performing classic squats. It is necessary to feel how the target muscle is involved in extension in order to pump it; to do this, you can linger at the lowest point to feel its tension.

A slight bend forward, the back is straight, the abs and lower back are tense, do not round your back under any circumstances. First of all, the movement begins with moving the pelvis back, and only then does it bend the legs at the knee joint. The knees do not go beyond the toes, otherwise you will You risk ending up on the operating table after a few years of training with a serious knee injury. Ideally, the knee should not move at all; if your knees are shaking, you are probably carrying too much weight.

The push is carried out by the heel, the emphasis is on the entire foot, but the main load is on the heel, there should be practically no pressure at the tips of the fingers. In no case does the heel come off!

The depth of the squat is approximately parallel to the floor; if you want to focus on the gluteal muscles, you can go a little lower. However, with the depth of the squat, beginners should be careful; at the bottom point, tension in the gluteal and biceps of the thigh should be felt - often beginners, having watched enough motivational videos, drop so low that they almost touch the floor with their buttocks, but at the same time they do not feel muscle tension, but on the contrary, their relaxation is a big mistake!

Often, beginners do not have enough stretching to go too low; they “dump” all the load from the muscles onto the joints and ligaments, which is not only meaningless if we are not talking about weightlifting, but about the targeted improvement of appearance, but also dangerous.

With this type of exercise you feel more stable, so it is tempting to take more weight, it is better to refrain from this, remember that your training progress depends primarily on the correct technique, and not on the weight on the bar. With the wrong technique, at best you will not develop what you want, at worst you will get injured.

Exists lightweight version of squats.

For beginners, dumbbell squats can be great.

• Stand with your feet slightly wider than your shoulders, feet parallel.
• Focus on the heels, the heels cannot be lifted off.
• The arms with the dumbbells are relaxed and lowered, the only thing that is tense is the fingers holding the dumbbell.

The advantages of the lightweight version are that not all gyms have special bars weighing 4-5 kg; a regular bar weighing 20 kilograms can be an excessive load for a beginner. Even if the weight of the bar is not excessive, squats with a barbell on your shoulders require a certain skill that will take more than one workout to develop.

Deadlift

This exercise - one of the types of deadlifts, the exercise is complex and traumatic, and as a result, it also cannot be recommended for beginners. The best exercises for the hamstrings are those that allow us to build beautiful legs, and do not injure us. One workout, even a very hard one, cannot pump anyone up. Consistency of training is a prerequisite, so you shouldn’t try it once and then go home for a month with pain and injuries.

• Legs shoulder-width apart, feet parallel. The back is straight, look forward and slightly upward. The barbell is located in front of the body, hanging at outstretched arms.
• The movement begins with moving the pelvis back.
• A smooth tilt is performed, a prerequisite for which is a straight back.
• The arms are lowered down and seem to slide along the legs; the closer the moving bar is to the legs, the better.

You should try to feel how the biceps are stretched; with the right technique, this does not require much weight. It is enough for the barbell to drop to about the middle of the shin. When straightening to the starting position, you must again ensure that your back is straight; you can tighten your gluteal muscles at the top point so that they work better in this exercise.

The two previous exercises did not require special equipment that could not be found in any, even the cheapest, basement room, however, they required a certain skill. The next two exercises in this regard are their opposite - the exercises do not require preparation, however, the necessary equipment may not be available in some gyms.

The difference from regular hyperextension is that the upper install the roller so that the emphasis on it is not the pelvic bones, but the quadriceps, the execution technique is the same. We position ourselves on the hyperextension machine so that the quadriceps rest against the upper roller, and the ankle joint clings to the lower one. Keep your back straight, arms either crossed on your chest in front of you or clasped behind your head.

Maintaining tension in the buttocks, leaning forward is slow and smooth, and the same smooth return. No additional weight is initially required; to progress the load, it is better to use an inclination angle, gradually lowering lower and lower.

Lying leg curls

You need to lie face down on a special simulator and grab the handrails with your hands so as not to slip. The cushion is located in the area of ​​the ankle joint. The torso must be securely fixed, all effort is produced only by bending the legs. It is necessary to do everything slowly and smoothly; in this simulator it is especially critical to avoid jerking; if you cannot do it without jerking, reduce the weight.

When extending, your knees do not need to be fully straightened. until the last repetition has been completed. If it is possible to customize the machine for yourself, it is better to make sure that when you fully straighten your knees, the roller does not touch your legs. This will protect you from accidental, ridiculous injuries and make it more convenient to exit the simulator.

Some people experience discomfort or a tickling feeling when doing this exercise when the roller touches bare skin, so you may find it more comfortable to do this exercise in pants or long socks instead of shorts.

Number of approaches and repetitions

By adding any of the exercises described above to your training program, you should start with three sets of 20 repetitions, with light weight(in addition to hyperextension, where, as we remember, it is better to progress with an inclination angle). Then, having correctly selected your working weights, you can perform all exercises for classic 12 reps.

Exercises to do at home

If you work out in the gym, you shouldn’t overload yourself at home, your muscles need rest, however, if for one reason or another, visiting the gym is impossible, you can strive to do something at home. It will be difficult without any equipment.

Tilts

• Leg position as in the previous exercise.
• Exhale and bend forward as far as the stretch allows, without hunching your back or bending your knees further.
• Try to feel tension throughout the entire exercise.

Lunges

• The dumbbells, as always, are lowered down on straight arms, legs are closed together, toes are pointing straight.
• As you exhale, take a sweeping step forward with one leg, with a gradual transfer of weight to the forward leg, bending it and lowering the pelvis down.
• The knee of the front leg should not extend beyond the toe.
• Return to the starting position by stepping back. If the space of the room allows you, you can, in order not to lose your balance, simply put your back foot to your front.
• Change your leg.

Since few people have expensive set dumbbells, start doing the above exercises without weights, and then select the number of repetitions and approaches, depending on your physical fitness and the weight of the equipment in your home. It is quite possible to increase the load, starting with 8 reps in two sets, and then gradually work your way up to 20 reps in four sets. One of the subjective criteria that the training was a success may be the feeling when you were able to pump blood into the target muscle by bending or otherwise. With due persistence, home exercises will replace hamstring exercises in the gym.

Medical contraindications

First of all, I would like to once again warn people who have not performed these exercises before and do not know how to do squats with a barbell and deadlifts on straight legs. Wrong technique can awaken many diseases dormant in you.

When it comes to all other exercises, the only contraindication is problems with the knee, hip and ankle joints, because they bear the main load. There are no other contraindications to such training, other than the general medical ban on physical activity.