DOLCE DIET LIFESTYLE:
3 Powerful Moves to Train Your Hamstrings
by Samantha Coogan, MS, RDN, LD
Developing your hamstrings will help improve your squat numbers, increase flexibility, and allow for a reduced risk of injury, especially when running or deadlifting. Try out these hamstring building exercises to really strengthen those hammies.
Good Mornings
• Start with a barbell (you can always increase weight later) across your shoulders (back squat racking).
• In a hip-width stance, bend at the hips and keep your legs as straight as possible. Then bend forward keeping your shoulders back and your back as straight as possible.
• Return to standing.
• Repeat for 3 sets of 20 reps (you will really feel these in those last 5 reps of each set).
Stiff-Legged Deadlift
• Start with your feet hip-width apart with an unloaded barbell in hand (grip should be about a thumb’s length away from the thighs). Then bend at the hips, keeping the arms straight.
• Return to standing (you’ll also feel this in your lower back).
• Repeat for 3 sets of 10 reps.
• Bend as far as your hamstrings will let you, keeping a straight back, shoulders back.
Glute Bridge
• Start by sitting on the ground holding a barbell across your hips, lean against a bench or box (you won’t need a lot of weight to feel these).
• Prop your shoulders up onto the bench so that your body becomes parallel with the floor, knees bent at a 90-degree angle.
• Lower hips so that your butt is just above the ground (don’t touch the ground).
• Return to start position.
• Repeat for 3 sets of 15 reps.
