This week I shared 5 exercises that develop eccentric strength in the hamstrings. While many of these exercises also develop concentric strength, all of these exercises are especially beneficial as they really focus on strengthening the hamstring muscles eccentrically.
#1) Isometric Single Leg Glute Bridge + Negative Band Resisted Straight Leg Raises
This unique and effective exercise combines a single leg isometric glute bridge, and negative band resisted straight leg raises. The negative band resisted straight leg raises (you will take 3-5 seconds to perform this movement) improves eccentric strength in the hamstring, and is arguably the most important aspect of this exercise. This exercise also strengthens the muscles of the glutes, and improves lumbo-pelvic stability.
Key Points:
- Attach a resistance band around a secure surface and loop it around your ankle (more than once so the band doesn’t slide). As your hips will be elevated, you will need to attach the band at a slightly higher level than if you were performing the exercise while lying flat on the floor.
- There should be tension in the band for 100% of the movement. You will likely find you won’t need much tension for the movement to be extremely challenging.
- Set yourself up as you would when you are performing regular glute bridges. Lie on your back on the floor. Tuck your chin, and keep your neck in a neutral position. If it is more comfortable, you may rest your head on a foam yoga pad.
- Place your shin in a relatively vertical position.
- Before you go, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection).
- Now extend your hips by pressing through the mid to back portion of your foot and squeezing your glutes, NOT by arching your lower back. In the top position, your body should form a straight line from your knee to your shoulders. For the duration of the exercise, keep your body in this position.
- Extend your other leg so it is in a vertical position.
- While keeping your entire body in a fixed position, lower your leg towards the floor.
- Once you hit your end range, use the hamstring to control the movement and take 3-5 seconds to return your leg to the starting position. This eccentric component is the most important part of the exercise.
- For the duration of the exercise, do not allow your hips to drop. Aside from the moving leg, your body should remain in a fixed position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.
- Keep your core braced (360 degree brace), and glutes squeezed on the planted side.
- In terms of breathing, do what works and feels best for you.
#2) Nordic Curls + Band Assistance
Nordic Curls are an incredibly beneficial exercise as they improve eccentric strength in the hamstrings. However, this exercise is also advanced and is too challenging for many individuals. Therefore I am providing a slightly easier but still extremely effective alternative. I added in band assistance, and am providing two different options.
Key Points:
- Attach one or two bands around the top of a squat rack/pull-up bar. If you are using two bands, you will loop each band around your shoulder and under your armpit. If you are using a single band, loop the band so it is around your chest and under your armpits.
- In terms of anchoring your feet/ankles, you have several options. The easiest would likely be to have a partner hold onto your ankles. As I did not have that option, I anchored a barbell against a squat rack. As the barbell is pretty aggressive, I padded my legs with a mat.
- Get into a tall kneeling stance. Adopt your preferred knee width. Your head, torso, hips, and knees should be in a stacked position.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Now, while keeping your body in a stacked position from your head to knees, take 3-5 seconds and use your hamstrings to control the movement as you lower your body down to your full range. Use a range that allows you to maintain proper form.
- Once you’ve hit the bottom position, use your upper body and press back to the starting position. Aim to keep your arms in a similar position to when you are performing push-ups.
- For the duration of the exercise, your head, torso, hips, and knees should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from knee to knee.
- In terms of breathing, do what works and feels best for you.
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#3) Negative Landmine Deadlifts With Band Resistance
This hip hinging variation strengthens the posterior chain muscles. In this variation, you will add band resistance, and will take 3-5 seconds to perform the eccentric/lowering component of the movement.
Key Points:
- Set up a barbell so it is lengthwise. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.
- Place a resistance band so it’s under the middle of your feet, and is over the top of the barbell. There should be tension in the band for 100% of the movement.
- Position your body so the front of the barbell is an inch or so from your hips. If you execute the hip hinge and lockout to perfection, the end of the barbell should not strike your body.
- Adopt your preferred foot width and positioning, and have a slight bend in your knees.
- Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Initiate the movement with your hips and push them backwards. Aim to take 3-5 seconds to do so. Imagine a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. Do not perform the movement by squatting, rounding your back, dropping your chest towards the ground, or a combination of the above.
- When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the top/starting position. Lower does not mean better if your form deteriorates. Go to a range where you can maintain proper form.
- Exhale after you have pressed away from the floor and are approaching the top position.
- Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knees.
- The bar and your arms should not travel ahead of your body. For the duration of the exercise, keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits.
- For the duration of the exercise, your head, torso, hips, and knees should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
#4) Negative Staggered Stance Deadlifts
This hip hinging variation also strengthens the posterior chain muscles.
Key Coaching Points:
- Adopt a staggered stance.
- On the front foot, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.
- Be on the forefoot of your back foot.
- Hold onto a pair of dumbbells or kettlebells.
- Keep your elbows straight, arms rigid, and squeeze them into your sides. Pretend you are trying to crush something in your armpits.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now take 3-5 seconds and hinge/push your hips backwards. Pretend a rope is attached around your hips and is pulling them backwards, or that you are trying to push your glutes backwards into a wall that is behind you.
- When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the top/starting position. Lower does not mean better if your form deteriorates. Go to a range where you can maintain proper form.
- Exhale after you have pressed away from the floor and are approaching the top position.
- Perform the lockout by squeezing your glutes and hamstring and extend your hips, and extend your knee.
- The weights should not travel ahead of your body. For the duration of the exercise, keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits.
- For the duration of the exercise, your head, torso, hips, and knees should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
#5) Hamstring Marches + Band Resistance
This exercise strengthens the hamstrings. I added in band resistance. This makes the exercise significantly more challenging. Make sure you can do the exercise proficiently with bodyweight before you add band resistance.
Key Points:
- Attach two resistance bands around a secure surface and loop each one around your ankle. There should be tension in the band for 100% of the movement. You will likely find you won’t need much tension for the movement to be extremely challenging.
- Lie on your back on the floor. If it is more comfortable, you may rest your head on a foam yoga pad.
- Place your shins in a relatively vertical position.
- Before you go, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Now extend your hips by pressing through the mid to back portion of your feet and squeezing your glutes, NOT by arching your lower back. In the top position, your body should form a straight line from your knees to your shoulders. For the duration of the exercise, keep your body in this position.
- Now slowly walk your feet forward. Once you hit your end range (a range where you are able to maintain proper form), use your hamstrings and glutes and walk your feet back in towards your body and to the starting position.
- For the duration of the exercise, do not allow your hips to drop. Aside from the moving leg, your body should remain in a fixed position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.
- Keep your core braced (360 degree brace), and glutes squeezed.
- In terms of breathing, do what works and feels best for you.
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