{"id":7298,"date":"2021-07-15T17:21:58","date_gmt":"2021-07-15T17:21:58","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=7298"},"modified":"2021-07-19T15:32:21","modified_gmt":"2021-07-19T15:32:21","slug":"light-up-your-hamstrings-with-half-kneeling-hamstring-lifts-pulses","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/light-up-your-hamstrings-with-half-kneeling-hamstring-lifts-pulses\/","title":{"rendered":"Light Up Your Hamstrings With Half Kneeling Hamstring Lifts\/Pulses"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This exercise, which is SO much tougher than it looks, absolutely lights up the hamstrings, and improves hamstring\/knee mobility. This exercise also improves balance (but you can modify by lightly holding onto something). \u2063 \u2063\u2063 \u2063 <\/p>\n\n\n\n<p class=\"has-text-align-left\">I got this idea on Instagram from Alan Salgado Espino. \u2063 <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Half Kneeling Hamstring Lifts\/Pulses\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/LlvamtjFEbM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063 \u2063<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a half kneeling position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063\u2063 \u2063 <\/li><li>Place an object so it is in line with your back foot\/ankle. \u2063 \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While keeping your knee bent and on the floor, use your hamstrings to lift your foot and ankle over the object, then back to the starting position. Repeat for the target number of reps. \u2063 \u2063\u2063\u2063\u2063 <\/li><li>Do not let your foot or leg strike the object. \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>On the front foot, maintain a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes.&nbsp;\u2063\u2063\u2063\u2063\u2063\u2063Pretend you are suctioning or screwing your foot to the floor. \u2063This will really help with balance. \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, hips to rotate, or hip to drop on one side.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine).\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-2.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-7300\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-2.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-2.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef;font-size:18px\">Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This exercise, which is SO much tougher than it looks, absolutely lights up the hamstrings, and improves hamstring\/knee mobility. This exercise also improves balance (but you can modify by lightly holding onto something). \u2063 \u2063\u2063 \u2063 I got this idea on Instagram from Alan Salgado Espino. \u2063 Coaching Tips: \u2063 \u2063 Get into a half kneeling position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063\u2063 \u2063 Place an object so it is in line with your back foot\/ankle. \u2063 \u2063\u2063\u2063\u2063 \u2063 While keeping your knee bent and on the floor, use your hamstrings to lift your foot and ankle over the object, then back to the starting position. Repeat for the target number of reps. \u2063 \u2063\u2063\u2063\u2063 Do not let your foot or leg strike the object. \u2063 \u2063 On the front foot, maintain a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes.&nbsp;\u2063\u2063\u2063\u2063\u2063\u2063Pretend you are suctioning or screwing your foot to the floor. \u2063This will really help with balance. \u2063\u2063\u2063\u2063 \u2063 For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, hips to rotate, or hip to drop on one side.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 For the duration of the exercise, keep your core braced (360 degree brace around your spine).\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063\u2063 Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":7303,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,576,1,33,851,588,592,626,753],"tags":[962,446,943,939,940,946,942,944,949,950,953,945,941,958,960,891,957,959,890,956,955,599,938,948,300,360,77,363,141,361,947,951,491,426,434,952,479,667,635,961,954,437,671,670],"class_list":["post-7298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-filler-exercises","category-fitness","category-hamstring-exercises","category-home-workouts","category-kettlebell-exercises","category-minimal-equipment","category-mobility","category-running-exercises","tag-balance-training-for-athletes","tag-balance-training-for-runners","tag-best-hamstring-building-exercise","tag-best-hamstring-building-exercises","tag-best-hamstring-building-workout","tag-best-hamstring-building-workouts","tag-best-hamstring-exercise","tag-best-hamstring-exercises","tag-best-hamstring-strengthening-exercise","tag-best-hamstring-strengthening-exercise-for-athletes","tag-best-hamstring-strengthening-exercise-for-runners","tag-best-hamstring-workout","tag-best-hamstring-workouts","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-functional-training","tag-hamstring-building","tag-hamstring-curl","tag-hamstring-curls","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-prehab","tag-hamstring-strengthening","tag-hamstring-training","tag-hamstring-training-for-athletes","tag-hamstring-training-for-runners","tag-hamstring-workout","tag-hamstring-workouts","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-runners","tag-home-workout","tag-home-workouts","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-stability-training","tag-train-at-home","tag-train-from-home","main-post"],"yoast_head":"<!-- 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