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HAMSTRINGS EXERCISES

BACK EXTENSION (BODYWEIGHT)

MUSCLE GROUPS TRAINED

Primary: Glute. Max., Hamstrings

Secondary: Spinal Erectors

 

TECHNIQUE CUES

-Keep upper-back rounded to minimise involvement of spinal erectors

-Maximise movement from the hips, not from the spine

 

RECOMMENDED REP RANGE

8-15

 

PROXIMITY TO FAILURE

0-1 RIR

BACK EXTENSION (WEIGHTED)

MUSCLE GROUPS TRAINED

Primary: Glute. Max., Hamstrings

Secondary: Spinal Erectors

 

TECHNIQUE CUES

-Keep upper-back rounded to minimise involvement of spinal erectors

-Maximise movement from the hips, not from the spine

 

RECOMMENDED REP RANGE

8-15

 

PROXIMITY TO FAILURE

0-1 RIR

LYING LEG CURL

MUSCLE GROUPS TRAINED

Primary: Hamstrings

Secondary: Calves

 

TECHNIQUE CUES

-Keep hips down on the bench

 

RECOMMENDED REP RANGE

8-15

 

PROXIMITY TO FAILURE

0-1 RIR

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