The glute bridge is the simplest of exercises. Not only does it work your hamstrings, but it also works your glutes (buttocks), back and thigh muscles. Lie on your back with knees bent and feet hip-distance apart. Keep your toes relaxed, not gripped. Lift your butt off the floor and bring it down. To step it up, lift your toes off the floor (i.e. balance on your heels) and do the exercise. — 123rf.com
In my last column, I talked about stretching tight hamstring muscles to alleviate lower back and hip pain.
Today, I’ll focus on strengthening them to make them stronger and (maybe) aesthetically pleasing.
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The glute bridge is the simplest of exercises. Not only does it work your hamstrings, but it also works your glutes (buttocks), back and thigh muscles. Lie on your back with knees bent and feet hip-distance apart. Keep your toes relaxed, not gripped. Lift your butt off the floor and bring it down. To step it up, lift your toes off the floor (i.e. balance on your heels) and do the exercise. — 123rf.com
Donkey kicks target the hamstrings and glute muscles. Start by getting down on all fours. Engage your core muscles. Slowly lift one leg until the thigh is parallel to the floor, then bring it down. Change legs after 12 repetitions. — Photos: Pexels
If you have a resistance band, loop it around your ankles, keeping your feet together. Hold on to something or lean slightly forward and extend one leg back with the foot flexed. Change sides after 12 repetitions.
Hamstring curls with stability ball. Lie on your back on a mat, keep your knees straight and place your heels on top of a stability ball as shown here. Bend your knees and try to draw the ball in with your heels. Then push the ball out again. — Filepic
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