HAMSTRINGE

Name of the exercise - Stiffed Leg Deadlift.

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Gluteus Maximus and Adductor Magnus.

Stabilizer muscles - Erector Spinae , Trapezius , Middle Rhomboids , Levator Scapulae , Rectus Abdominis , Obliques

Movement - Hip extension

Force - Pull

Mechanic type- Compound

Execution:

1. Stand with your feet shoulder width apart.

2. Pick up a barbell (off the floor or out of a rack) and hold it with your hands about shoulder width apart. Most people (myself included) perform this exercise with a mixed grip, which means one hand has an overhand grip, and the other hand has an underhand grip.

3. with your arms and back straight at all times and your knees just slightly bent, lower the bar towards your feet by bending over at the hips.

4. Once your upper body is either parallel to the floor or you feel a comfortable stretch in the hamstrings lift the barbell back up and return to the standing position by extending your hips.

5. Keep bar over top of feet, close to legs. Do not pause or bounce at bottom of lift.

6. When finished with set, dismount by lowering weight with knees bent and low back straight.

Cautions / Guidelines:

1. While the stiff leg deadlift is primarily a hamstring exercise, it also recruits the use of the lower back secondarily.

2. be sure to keep your back straight at all times.

3. How far down you go greatly depends on flexibility.

4. Do Not round your back.

5. Keep your shoulders pulled back and your chest out.

Name of the exercise - Leg Curl Machine

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Gastrocnemius, Sartorius, Gracilis, Popliteus

Stabilizer muscles - Tibialis Anterior , Rectus Femoris

Movement - Knee flexion

Force - Pull

Mechanic type-Isolated

Execution:

1) Lie face down on a leg-curl machine (knee joint just out of the cushioned surface) and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support.

2) Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted.

3) Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion.

4) You can also perform this exercise with one leg at a time.

Cautions / Guidelines:

1) Feet extended ankle put more stress on the hamstrings.

2) You can flex the ankle to put more stress on the gastrocnemius.

3) Do not swing the weight up.

4) Do not lift your lower back.

Name of the exercise - Cable leg Curl Standing

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Gastrocnemius , Gracilis , Sartorius , Iliopsoas , Tensor Fasciae Latae Popliteus

Stabilizer muscles - Rectus Femoris ,Gluteus Medius Gluteus Minimus and Antagonist Stabilizers Tibialis Anterior

Movement - Knee flexion

Force - Pull

Mechanic type- Isolated

Execution:

1) Lower down the adjustable pulley, Attach ankle cuff to low pulley. With cuff on one ankle, grasp pulley rod with both hands. Elbows remain straight to support body leaning forward.

2) Pull cable attachment by flexing knee while flexing hip slightly until knee is fully flexed. Return by straightening knee and lowering knee slightly to original position. This is one repetition.

Cautions / Guidelines:

1) Do it in controlled manner.

2) To make exercise more effective, step far back with other (none exercising) foot, exercising leg would be almost parallel to the floor.

Name of the exercise -Cable Leg Curl Prone

Plan of movement -Sagittal plane

Synergist (assisted muscles) - Gastrocnemius ,Sartorius ,Gracilis ,Popliteus

Stabilizer muscles - Tibialis Anterior and Rectus Femoris

Movement - Knee flexion

Force - Pull

Mechanic type-Isolated

Execution:

1) Attach an ankle cuffs to low Pulley attachment. With cuffs on single/both ankles lie prone on the floor.

2) Raise ankles to gluteus by flexing knees. Lower ankles until knees are straight. This is one repetition.

Name of the exercise - Hamstringe Push UPS

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Gluteus maximus , Gastrocnemius

Stabilizer muscles - Rectus abdominis , Erector spinae, Oblique , Hip flexor muscle group.

Movement - Knee flexion

Force - Pull

Mechanic type- Compound

Execution:

1) Kneel preferably on a soft carpet, mat or other soft support.

2) Ask your instructor to hold your feet tightly.

3) Lean forward with body from the knees until your hamstrings can?t hold you anymore.

4) Then return to initial position.

Cautions/guidelines:

1) Start with partial movements.

2) Do not lean forward suddenly.

3) Keep your head, back and knee rigid.

4) Do not bend at waist (lumber area).

Name of the exercise - 45 Degree Back Extension Hamstring

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Erector Spinae ,Adductor Magnus

Stabilizer muscles - None

Movement - Hip extension

Force - Pull

Mechanic type- Compound

Execution:

1) Position thighs prone (front side of thighs) on padding. Hook heels on platform lip or under padded brace.

2) Raise upper body until hip and waist are fully extended. Lower body by bending hips and waist until fully flexed. This is one repetition.

Cautions / Guidelines:

You can hold weight to chest or behind neck.

Name of the exercise - Exercise Ball Supine Curl

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Gastrocnemius

Stabilizer muscles - Rectus abdominis, Erector spinae, Oblique,hip flexor muscle group

Movement - Knee flexion

Force - Pull

Mechanic type- Isolated

Execution:

1) Place the exercise ball under your shoulder, hold on to a cable, angle at knee is more than 90 degree. Hips should be parallel to the floor.

2) Flex your knee and roll forward as much as possible. Slowly return to the starting position. This is one repetition.

Cautions / Guidelines:

1) Choose a non-slippery surface.

2) Keep body should be parallel to the floor throughout exercise.