Home Exercise 6 Best Gym Machine Exercises For Stronger Hamstrings

6 Best Gym Machine Exercises For Stronger Hamstrings

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6 Best Gym Machine Exercises For Stronger Hamstrings

The hamstrings are three muscle tissues that type the again of the thigh. They flex the knee and lengthen the hip and are a vital muscle group for general energy and energy.

You may strengthen your hamstrings in a wide range of methods — like doing squats, lunges, and deadlifts. Nonetheless, there is no doubt you may get even higher outcomes with machine workouts. The next health club machine workouts may help you construct robust hamstrings.


Finest Fitness center Workouts for Stronger Hamstrings

This is a take a look at six such workouts:

1) Mendacity Leg Curl

The mendacity leg curl is a superb train for strengthening the hamstrings.

To do that train:

  • Lie down in your abdomen, along with your legs prolonged and toes flat on the ground.
  • Elevate the heels up off of the ground, and place them between two weight stacks in order that they’re secured by them.
  • Bend each knees to roughly 45 levels, and maintain for 5 seconds earlier than returning to the beginning place.
  • Repeat for 3 units of ten reps every with about two minutes between every set. Relaxation for 30 seconds between units.

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2) Seated Leg Curl

Seated leg curls are a good way to strengthen the hamstrings. They are often executed with or with out ankle weights, which makes it simple to alter the diploma of issue.

Right here’s the way you do that train:

  • Sit down on the machine, and place your knees beneath the pads.
  • Slowly pull up in your heels until you’re feeling stretch in your hamstring, which is able to in all probability take a while.
  • Slowly decrease again down until they nearly contact the ground once more. For those who don’t really feel any ache when doing so, preserve going.
  • Carry out 8-10 repetitions.

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3) Standing Leg Curl

This machine helps to strengthen the hamstrings. This is how the standing leg curl is finished:

  • Stand going through the machine, and place your left foot on the platform of the machine in order that it rests between two rollers whereas your proper foot is n entrance of you.
  • Grasp the handles or pads on both facet of you, if they’re accessible.
  • Slowly elevate your heels up in direction of your buttocks until your toes level upwards. Decrease them again down until your calves are stretched out.
  • Repeat ten occasions, and change sides

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4) Smith Machine Stiff-leg Deadlift

The smith machine deadlift is a good train for novices and superior trainers alike.

Whereas the basic deadlift is nice by itself, the smith machine deadlift provides a layer of safety and stability to an train that will appear dangerous and unnecessarily dangerous to the decrease again.

To do a Smith machine stiff-leg deadlift:

  • Set your toes a bit wider than hip-width aside.
  • Rise up with a barbell at waist stage, and bend over in order that the bar touches the bottom.
  • Maintain your toes straight and knees locked.
  • Pull up whereas holding your again flat, and go down slowly until you’re feeling a stretch within the hamstrings.
  • Carry out 8-12 reps on every leg.

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Whereas doing this train, preserve your arms straight always in order that they do not get damage by placing an excessive amount of strain on them or getting pulled again by the burden of the barbell. Additionally, strive to not lean ahead an excessive amount of, as that can put pointless stress on the decrease again. That would result in damage if executed incorrectly for prolonged durations.


5) Smith Machine Romanian Deadlift

The Smith machine Romanian deadlift is a good train to focus on the hamstrings, glutes, and decrease again.

To do that train:

  • Set the bar on pins in order that it’s at mid-thigh peak.
  • Put the bar throughout your higher again, and relaxation it in opposition to the rack (not your neck).
  • Maintain your knees barely bent, and push your hips again so far as you’ll be able to with out having them go previous your toes.
  • Maintain a straight line out of your head to heels all through this motion. Maintain your chest up when elevating the burden off the ground throughout every repetition.
  • Decrease your self by bending on the knees first earlier than shifting your hips ahead right into a standing place once more, utilizing your glutes for added assist all through all the motion.
  • Bear in mind to not totally reset. Come again up earlier than the barbell hits the bottom.

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6) Leg Press

Leg presses are a terrific train for the hamstrings, glutes, and quadriceps. The leg press is useful for each women and men, as it might assist develop stronger muscle tissues within the decrease physique.

This is how you can do a seated leg press:

  • Sit down on the leg press station
  • Regulate the burden in keeping with your necessities. Most individuals can usually leg press greater than they’ll deadlift and squat, so be conscious of how a lot weight you add.
  • Place your toes in entrance of you on the raised platform.
  • Launch the lever. You’ll really feel a shift of pressure onto your toes.
  • Slowly carry the burden right down to your self by bending your knees.
  • Push again up, however bear in mind to not lock put (hyperextend your knees). That could possibly be deadly and trigger irreversible injury to your knees.
  • Repeat for as many reps as you’ll be able to.

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Takeaway

With the aforementioned workouts, you’ll be able to construct stronger and more healthy hamstrings. You too can carry out them as a part of a leg exercise, or do them by yourself.

Begin with one train per leg, and step by step enhance the variety of units until you attain three units per leg. Practice laborious, and stability these exercises with different variations. Quickly, you may be sporting a fairly hefty set of hamstrings.


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Q. How typically do you practice legs?

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