How to Do Hamstring Exercises With Resistance Bands
Working with fitness bands is becoming more and more popular these days. Here are two exercises that work the hamstring group of muscle. These exercises will help add hamstring strength and flexibility.
Instructions
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Supine hip extension
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1
Lie on your back on the floor and wrap a heavy fitness band around the center of your right foot.
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2
Hold on to either side of the band and lift your right foot straight up into the air while keeping your left leg on the floor completely straight. Ideally you can lift your leg to achieve a 90 degree angle in the hip. But if not you should try and lift it as high as you can.
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3
Maintain tension on the band and slowly pull your straightened right leg to the floor.
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4
Complete several repetitions slowly and repeat on the left leg.
Supine Knee Curl
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5
Lie on your back on the floor wrap a heavy fitness band around the center of your right foot.
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6
Hold on to either side of the band and lift your right foot straight up into the air while keeping your left leg on the floor completely straight. Ideally you can lift your leg to achieve a 90 degree angle in the hip. But if not you should try and lift it as high as you can.
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7
Maintain tension on the band and pull both elbows into your sides while holding both sides of the band at your shoulders.
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8
Slowly bend your knee to your bottom while keeping your knee and upper leg still.
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9
Complete several repetitions slowly and repeat on the left leg.
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1
Tips & Warnings
Using the proper resistance during exercise is key to progress. While picking the proper resistance in the beginning is key to not injuring yourself, you should increase the resistance once the exercise becomes too easy.
Please note that these bands will degrade with time, especially when introduced to extreme heat, cold and low humidity. Breakage during usage can leave a nasty welt on the skin or may cause eye damage. Make sure that the bands are in good working order prior to usage and do not stretch them past capacity.
Many people have very tight hamstrings and cannot achieve a full range of motion. Theses exercises should be done within the limitations of your flexibility.
Consult a physician or fitness specialist prior to beginning an exercise program.
