Nordic Hamstring Curls
Nordic Hamstring Curls Begin by kneeling on a pad (for knee comfort) or using a machine as shown in the video. Slowly lowering under control while the ankles are held in place by a partner or the pads on a machine using a loaded barbell, or any other immovable object (like a weight bar as shown). Then extend the hamstring muscles to lean forward, lean forward from the knee, not from the hip. The movement should be slow and controlled. Come as forward or low to the floor as you can
STIFF LEG DEADLIFTS
The stiff leg deadlift strengthens the lower back with an emphasis on the hamstrings and glutes. Grasp a couple of dumbbells holding them by your side at arm's length. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the
SINGLE LEG CABLE RDL’S
The single-leg Romanian deadlift strengthens the posterior chain. The gluteus muscles, hamstrings and adductor magnus are strengthened dynamically while synergistically working together to extend the hips. It even helps the development of dynamic flexibility in the hamstring muscles. It also helps to create the balance between your legs and reduce your risk of injuries by strengthening the hamstrings, butt and lower back muscles. Start by standing with your feet shoulder-width apart and knees slightly bent. Raise one leg off the floor. Flex your knee about 15-20% to activate the Glutes (butt). This