Feb
Introduction
The hamstrings are a group of muscles located in the back of the thigh. These muscles are essential for walking, running, jumping, and other lower-body movements. Hamstring injuries are prevalent in athletes and people who engage in physical activities that involve the lower body. Therefore, it is essential to have a good hamstring strengthening routine to avoid injuries and improve performance. This article will explore different eccentric hamstring exercises that can help you strengthen your hamstrings effectively.
What is Eccentric Training (Hamstring Exercises)?
Eccentric training is a type of resistance training that involves the lengthening of a muscle while it is under tension. During an eccentric exercise, the muscle fibers contract while stretched, creating tension. This tension causes micro-tears in the muscle fibers, which repair and strengthen, increasing muscle size and strength. Eccentric training is an effective way to build strength and muscle mass, as it puts more stress on the muscles than traditional weightlifting.
Eccentric Nordic Curls
The Nordic curl is a popular exercise that targets the hamstrings. The traditional Nordic curl involves kneeling on the floor with your feet anchored and then lowering your upper body towards the ground while keeping your thighs parallel to the floor. The eccentric Nordic curl is a variation of the traditional Nordic curl that focuses on the eccentric portion of the exercise.
To perform the eccentric Nordic curl:
- You will need a partner or a sturdy object to anchor your feet.
- Kneel on the floor with your feet anchored, then slowly lower your upper body towards the ground while keeping your thighs parallel to the floor.
- Your partner or the object anchoring your feet should help you back up to the starting position. Repeat this movement for a few repetitions, then rest for a minute before continuing.
Eccentric GHD
The Glute-Ham Developer (GHD) machine is a popular equipment used for hamstring strengthening. The GHD machine allows you to perform various exercises that target the hamstrings, including the eccentric GHD.
To perform the eccentric GHD:
1. Position yourself on the GHD machine with your feet anchored and your body parallel to the ground.
2. Lower your upper body towards the ground while keeping your legs straight. Your partner should help you back up to the starting position.
3. Repeat this movement for a few repetitions, then rest for a minute before continuing.
Eccentric Deadlift
The deadlift is a compound exercise that works several muscles in the lower body, including the hamstrings. The eccentric deadlift is a variation of the deadlift that focuses on the eccentric portion of the exercise.
To perform the eccentric deadlift:
1. Stand with your feet shoulder-width apart and your toes pointing forward.
2. Grab the barbell with an overhand grip and lift it to your waist.
3. Lower the barbell back down slowly while keeping your legs straight. Your partner should help you lift the barbell back to the starting position.
4. Repeat this movement for a few repetitions, then rest for a minute before continuing.
Eccentric Stiff-Leg Deadlift/RDL
The stiff-leg deadlift, also known as the Romanian deadlift (RDL), is another variation of the deadlift that targets the hamstrings. The eccentric stiff-leg deadlift/RDL is a variation of the stiff-leg deadlift that focuses on the eccentric portion of the exercise.
To perform the eccentric stiff-leg deadlift/RDL:
1. Stand with your feet shoulder-width apart and your toes pointing forward.
2. Grab the barbell with an overhand grip and lift it to your waist.
3. Slowly lower the barbell back to the ground while keeping your legs straight. Your partner should help you lift the barbell back to the starting position.
4. Repeat this movement for a few repetitions, and then rest.
Seated/Lying Leg Curl
The seated/lying leg curl is a machine-based exercise that targets the hamstrings. This exercise is performed by sitting or lying face down on a leg curl machine with your legs extended. The machine has a padded lever that you place behind your ankles. You bend your legs, pull the lever towards your buttocks, and slowly release it back to the starting position.
To perform the eccentric seated/lying leg curl:
1. Follow the same process as the traditional leg curl, but focus on the lowering phase of the exercise.
2. Slowly lower the lever back to the starting position while resisting the weight with your hamstrings. Your partner should help you lift the lever back to the starting position.
3. Repeat this movement for a few repetitions, then rest for a minute before continuing.
Standing Leg Curl
The standing leg curl is a bodyweight exercise that can be done with or without equipment, and this exercise targets the hamstrings and glutes.
To perform the standing leg curl:
1. Stand with your feet shoulder-width apart and your toes pointing forward.
2. Lift one leg off the ground and bring your heel towards your buttocks, squeezing your hamstring.
3. Lower your leg back to the starting position, then repeat with the other leg.
To perform the eccentric standing leg curl:
1. Follow the same process as the traditional standing leg curl, but focus on the lowering phase of the exercise.
2. Slowly lower your leg back to the starting position while resisting the weight with your hamstrings. Your partner should help you lift your leg back to the starting position.
3. Repeat this movement for a few repetitions, then rest for a minute before continuing.
Cable Leg Curl
The cable leg curl is a machine-based exercise that targets the hamstrings. This exercise is performed by attaching an ankle strap to a low cable machine and then attaching the strap to your ankle. You bend your leg, pull the cable towards your buttocks, and slowly release it back to the starting position.
To perform the eccentric cable leg curl:
1. Follow the same process as the traditional cable leg curl, but focus on the lowering phase of the exercise.
2. Slowly lower your leg back to the starting position while resisting the weight with your hamstrings. Your partner should help you lift your leg back to the starting position.
3. Repeat this movement for a few repetitions, then rest for a minute before continuing.
Banded Leg Curl
The banded leg curl is a bodyweight exercise that can be done with or without equipment, and this exercise targets the hamstrings and glutes.
To perform the banded leg curl, lie face down on the ground with your legs extended. Place a resistance band around your ankles and lift your legs off the ground. Bend your legs, pull the band towards your buttocks, and slowly release it back to the starting position.
To perform the eccentric banded leg curl:
1. Follow the same process as the traditional banded leg curl, but focus on the lowering phase of the exercise.
2. Slowly lower your legs back to the starting position while resisting the weight with your hamstrings. Your partner should help you lift your legs back to the starting position.
3. Repeat this movement for a few repetitions, then rest for a minute before continuing.
Incorporating eccentric hamstring exercises into your workout routine can help you strengthen your hamstrings and reduce the risk of injury. These exercises put more stress on the muscles than traditional weightlifting, resulting in increased muscle size and strength. Eccentric hamstring exercises like the Nordic curl, GHD, deadlift, RDL, seated/lying leg curl, standing leg curl, cable leg curl, and banded leg curl are all effective in targeting the hamstrings. Remember to start with lighter weights and gradually increase the resistance to avoid injury.
Benefits of Doing Eccentric Hamstring Exercises
Eccentric hamstring exercises are a type of resistance training that focuses on the lowering phase of the movement. When you perform an eccentric exercise, you’re lengthening your muscle fibers while resisting a load, which places a greater demand on your muscles than traditional concentric exercises.
Increased Strength
Eccentric hamstring exercises are an effective way to increase your overall strength. By focusing on the lowering phase of the exercise, you can challenge your muscles in a way different from traditional weightlifting. This increased challenge stimulates your muscles to adapt and become stronger.
Improved Muscle Size
Eccentric hamstring exercises can also help you build muscle size. When you perform an eccentric exercise, you’re subjecting your muscles to greater stress and damage, which triggers hypertrophy. This process increases muscle size, which can help you achieve a more defined and toned look.
Reduced Risk of Injury
Eccentric hamstring exercises can help you reduce your risk of injury. The hamstrings are a group of muscles that are prone to injury, especially in athletes who participate in sports that require sudden starts and stops. By strengthening your hamstrings through eccentric exercises, you can reduce your risk of developing injuries like strains, tears or pulls.
Improved Athletic Performance
Eccentric hamstring exercises can help improve your athletic performance. Your hamstrings are a crucial muscle group for many sports, including running, jumping, and sprinting. By strengthening your hamstrings through eccentric exercises, you can improve your speed, power, and agility, which can help you perform better in your sport.
Enhanced Muscle Function
Eccentric hamstring exercises can help enhance your muscle function. By focusing on the eccentric phase of the movement, you can target the muscles in a more practical and natural way. This can help you develop better muscle control, coordination, and balance, improving overall physical performance.
Greater Range of Motion
Eccentric hamstring exercises can also help you improve your range of motion. By targeting the muscles through a full range of motion, you can improve your flexibility and mobility, which can help you move more freely and with greater ease.
Incorporating eccentric hamstring exercises into your workout routine can help you improve your overall strength, muscle size, athletic performance, muscle function, and range of motion. These exercises can also help you reduce your risk of injury and develop a more defined and toned physique. Remember to start with lighter weights and gradually increase the resistance to avoid injury.
Disadvantages of Doing Eccentric Hamstring Exercises
While eccentric hamstring exercises offer many benefits, there are also some potential disadvantages to keep in mind. Knowing these drawbacks is important to avoid potential risks and optimize your training program. Here are some potential disadvantages of doing eccentric hamstring exercises:
Increased Muscle Soreness
Eccentric exercises cause more muscle damage and soreness than concentric exercises. This can be a disadvantage if you’re not used to this level of soreness, as it can impact your ability to perform daily activities and even your next workout. However, this soreness can be managed with proper rest and recovery, as well as gradually increasing the intensity and volume of your training.
Higher Risk of Injury
Eccentric exercises can be more challenging and demanding than concentric exercises, which increases the risk of injury if you perform them improperly. This is especially true if you have a pre-existing injury or muscle weakness, as eccentric exercises can stress the muscle fibers more. It’s important to use proper form and start with lighter weights to build strength and gradually minimize the risk of injury.
Need for Equipment
Some eccentric hamstring exercises, such as the Nordic curl or GHD, require specialized equipment that may not be available at all gyms or training facilities. This can be a disadvantage if you don’t have access to the necessary equipment or if you’re working out at home. However, many other eccentric exercises, such as the single-leg Romanian deadlift or banded leg curl, can be performed without equipment.
Time-Consuming
Eccentric exercises require a longer time under tension than concentric exercises, as the focus is on the lowering phase of the movement. This can make eccentric training more time-consuming, as it may take longer to complete a set of exercises. However, this can also be seen as an advantage, as a long time under tension can lead to more significant gains in strength and muscle size.
Not Suitable for Everyone
Eccentric exercises may not suit everyone, especially those with certain medical conditions or injuries. For example, individuals with osteoporosis, herniated discs, or chronic pain may need to avoid eccentric exercises or perform them cautiously. It’s important to consult with a healthcare provider or a certified personal trainer before starting any new exercise program, especially if you have pre-existing medical conditions.
While there are potential disadvantages to doing eccentric hamstring exercises, many of these can be managed with proper form, rest, and gradual progression. Knowing the risks and consulting a professional is important if you are concerned about starting an eccentric training program. By incorporating eccentric exercises into your workout routine, you can reap the many benefits of these challenging and effective exercises while minimizing the risks.
How To Program Hamstring Eccentrics?
Several key factors must be considered when programming eccentric hamstring exercises to optimize your training and achieve your goals. Here are some guidelines for programming eccentric hamstring exercises:
Choose the Right Exercises
The first step in programming hamstring eccentric exercises is to choose the right exercises that fit your fitness level, equipment availability, and goals. Some of the most effective hamstring eccentric exercises include the Nordic curl, GHD, Romanian deadlift, and leg curl variations. Start with one or two exercises you feel comfortable with and gradually add as your strength and endurance improve.
Determine Your Sets and Reps
When programming eccentric hamstring exercises, it’s important to consider the appropriate sets and reps for your fitness level and goals. For beginners, start with 2-3 sets of 8-10 reps per exercise, focusing on perfect form and controlled movements. As you become more advanced, you can increase the sets and reps and incorporate heavier weights or other training variables like tempo or rest intervals.
Focus on the Eccentric Phase
The eccentric phase of an exercise is where the muscle fibers lengthen under tension. To optimize the benefits of eccentric training, it’s important to focus on the eccentric phase of the movement, especially on the lowering portion of the exercise. This means slowing down the eccentric phase of the movement, taking 3-5 seconds to lower the weight, and maintaining proper form and tension throughout the exercise.
Gradually Increase the Intensity
To see continued progress in your training, it’s important to gradually increase the intensity of your hamstring eccentric exercises over time. This can be done by adding more weight, increasing the sets and reps, or incorporating other training variables like tempo or rest intervals. However, it’s important to progress gradually and avoid overtraining, which can lead to injuries or setbacks in your training.
Incorporate Eccentric Training into Your Routine
To achieve the full benefits of eccentric hamstring training, it’s important to incorporate these exercises into your regular workout routine. This can be done by adding one or two hamstring eccentric exercises to your leg day workout or dedicating a specific day to eccentric training. It’s important to balance your training with other types of exercises, such as concentric exercises, as well as rest and recovery periods.
Conclusion
When programming eccentric hamstring exercises, choosing the right exercises, determining your sets and reps, focusing on the eccentric phase, gradually increasing the intensity, and incorporating eccentric training into your routine is important. By following these guidelines, you can optimize your training and achieve your goals of building strength, improving endurance, and reducing the risk of injury.
Frequently Asked Questions of Hamstring Exercises
Here are some frequently asked questions about hamstring exercises:
1. What are the best hamstring exercises for beginners?
The best hamstring exercises for beginners are bodyweight exercises such as lying leg curls, stability ball leg curls, and hamstring bridges. These exercises are simple, effective, and don’t require any equipment.
2. How often should I do hamstring exercises?
It depends on your fitness level and goals. For general fitness, 2-3 hamstring workouts per week should be sufficient. You may need more frequent and intense training if you are trying to improve your athletic performance or recover from an injury.
3. How many sets and reps should I do for hamstring exercises?
Again, it depends on your fitness level and goals. For beginners, 2-3 sets of 8-10 reps per exercise is a good starting point. As you become more advanced, you can increase the sets and reps and incorporate heavier weights or other training variables like tempo or rest intervals.
4. Can hamstring exercises reduce the risk of injury?
Yes, hamstring exercises can reduce the risk of injury, particularly in the knee and hip joints. By building strength and flexibility in the hamstrings, you can improve your joint stability and reduce the risk of strains, sprains, and tears.
5. Are eccentric hamstring exercises more effective than other types of exercises?
Eccentric hamstring exercises are particularly effective in building hamstring strength and reducing the risk of injury. However, they are not the only exercise to help you achieve these goals. Other exercises, such as concentric and isometric exercises, can also be effective, and it’s important to balance your training with various exercises and techniques.
6. Can I do hamstring exercises if I have a knee or hip injury?
It depends on the severity of the injury and your doctor’s recommendations. In some cases, hamstring exercises may be beneficial in helping to strengthen the muscles around the injured joint and speed up recovery. However, it’s important to consult with a medical professional before starting any new exercise routine, especially if you have an existing injury.
7. Can I do hamstring exercises at home without any equipment?
Yes, there are several bodyweight exercises that you can do at home to target your hamstrings, such as lying leg curls, stability ball leg curls, hamstring bridges, and lunges. Additionally, you can use resistance bands or other household items like towels or water bottles to add resistance to your exercises.
