Fitness
Don’t let your quads steal the spotlight.
Dont let the muscles in the front of your legs steal the spotlight.
Not only does this provide a good workout, but it alsoreduces your risk of strain or injury.
Make the band shorter for more tension, or loosen it up for less intensity.
To feel a difference in yourhamstring strength, Tylicki suggests training them regularly.
To get started, try a few of these expert-approve resistance band hamstring exercises.
Get into a kneeling position.
Place the middle of the resistance band around the arch of one foot.
Hold the other end of the band in your hands.
Come down to a tabletop position so the band has tension between your hands and foot.
With a flexed foot, kick back and extend your leg fully to engage the hamstrings and glutes.
Push out at a controlled speed for 2 counts, then bring it back in for 2 counts.
Kick out 16 to 24 times with that leg, then switch to the other.
Complete 2 to 3 rounds.
2Prone Hamstring Curls
Exercise physiologistBrynn Franklin, MS, ACSMsays this is her fave hamstring strengthening move.
Loop acircle resistance bandaround your ankles.
Lie on the floor on your stomach.
Extend both legs straight back behind you.
Keep your left leg down as an anchor.
Curl your right foot in towards your butt.
Squeeze your hamstring muscle.
Slowly return your ankle to the starting position.
Repeat 12 to 15 reps, then switch legs.
Repeat 2 to 3 sets per side.
3Standing Hamstring Curl
Franklin says you could also do hamstring curls standing up.
Stand tall and activate your core.
Extend your banded leg back, keeping your knee straight.
Squeeze your glutes and hamstrings as you slowly bend your ankle in towards your glute.
Return to a straight leg position.
Curl for 12 to 15 reps, then repeat with your left leg.
Complete 2 to 3 sets.
Put the resistance band around your ankles.
Lie down on your stomach.
Cross your arms and rest your head on them.
Lift your legs slightly off the ground.
Spread them a little wider than hip distance, feeling the tension.
Come back to neutral.
Repeat for 3 rounds of 12 reps.
5Plank Leg Lifts
Curry also recommends this plank variation.
Get into ahigh plank position.
Lift one leg up off the ground and then set it back down.
Then lift the other leg and set it back down.
Stand on a looped resistance band.
Place it over your shoulders so it runs behind your head.
Hinge forward at the hips and push your butt back behind you.
Keep a soft bend in your knees.
Maintain a flat back as you continue to hinge forward.
Engage your hamstrings to stand.
Stand in the center of a band.
Hold the handles or ends.
ensure there is tension in the band, then hinge at the hips.
Push your glutes back.
Keep your knees as straight as you might and your chest high.
Lock out your hips at the top of the movement, then repeat.
Try 3 sets of 10 to 15 reps.
Studies referenced:
Faigenbaum, AD.
2010.Resistance training among young athletes: safety, efficacy and injury prevention effects.
Br J Sports Med.
2019.Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis.
