The muscles located at the back of the legs play a fundamental role in everyday movements, such as walking, running, jumping, sitting and lifting. Therefore, when making a hamstring workoutthe whole body benefits.
“Exercises for the back of the thigh are essential to strengthen, stretch, improve the stability and flexibility of the body and also alleviate and prevent lower back pain”, he explains. Monica Marquespartner and technical director of Cia Athletica.
“The hamstrings, as they are also known, also help to improve posture, as they maintain knee flexion and, consequently, hip extension, ensuring greater flexibility of movements”, he adds.
According to her, it is common to find people who usually train glutes and calves, but leave aside exercises for the back of the thigh. “This tends to bring unsatisfactory results. It is very likely that there is a muscular imbalance in the area, which can even affect the aesthetic proportion.”
To prevent this from happening, Monica listed the five best exercises to include in your training routine and achieve strong, flexible and healthy legs.
She remembers, however, that the load and intensity must be increased gradually and that the practice varies from person to person, depending on factors such as level of physical conditioning, pre-existing injuries and personal preferences.
Hamstring training
1
Sumo squat
- Works the muscles of the hamstrings, glutes and quadriceps.
Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outward. Bend your knees and lower yourself, keeping your spine straight, until your thighs are parallel to the floor. Push through your heels to return to the starting position.
Do 3 to 4 sets of 10 to 12 repetitions.
2
Stiff
- Strengthens the muscles of the back of the thigh.
Start standing, holding a barbell or dumbbells in front of your thighs. Keep your legs slightly bent, your back straight and your shoulders back. Lean your torso forward, keeping your legs slightly bent, until you feel a stretch in your hamstrings. Make sure to keep your spine straight throughout the movement. Return to the starting position by contracting the hamstring muscles.
Do 3 to 4 sets of 8 to 10 repetitions.
3
Leg flexion
- A classic exercise to strengthen the hamstrings.
Lie face down on a bench or mat with your legs extended. Keep your knees slightly bent and your toes pointed down. Raise your legs as high as possible, contracting your hamstring muscles. Pause for a moment, then slowly lower your legs back to the starting position.
Do 3 to 4 sets of 12 to 15 repetitions.
4
Posterior thigh stretch
- Essential for maintaining the flexibility of the hamstring muscle.
Sit on the floor with one leg extended in front of you and the other bent with the sole of your foot against the thigh of your extended leg. Lean forward, keeping your back straight, and reach toward the toes of your extended leg. Feel the stretch in the back of your thigh and hold for 20 to 30 seconds. Repeat the stretch on the other side.
5
Deadlift
- In addition to the back of the thigh, it works the glutes, quadriceps, lower back, dorsal, abdominal, biceps and forearms.
Place the bar on the floor and close to your shin. Bend your knees, keeping your spine aligned, and lift the bar off the floor. Raise the bar by fully stretching your knees and hips. Return to the starting position and keep your spine straight.
Do 3 to 4 sets of 8 to 10 repetitions.
