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    Hamstring Endurance

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    api-532952163
    This document provides a home exercise program for strengthening hamstrings consisting of 6 exercises: 1) elastic band hamstring curls, 2) glute bridges, 3) glider disk hamstring curls, 4) seated hamstring stool scoots, 5) hamstring stretch at a table or bed, and 6) a hip flexor stretch. Each exercise lists the number of repetitions, sets, and recommended frequency to perform the routine.

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    © All Rights Reserved
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    Hamstring Endurance

    Uploaded by

    api-532952163
    195 views2 pages
    This document provides a home exercise program for strengthening hamstrings consisting of 6 exercises: 1) elastic band hamstring curls, 2) glute bridges, 3) glider disk hamstring curls, 4) seated hamstring stool scoots, 5) hamstring stretch at a table or bed, and 6) a hip flexor stretch. Each exercise lists the number of repetitions, sets, and recommended frequency to perform the routine.

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    hamstring endurance

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    This document provides a home exercise program for strengthening hamstrings consisting of 6 exercises: 1) elastic band hamstring curls, 2) glute bridges, 3) glider disk hamstring curls, 4) seated hamstring stool scoots, 5) hamstring stretch at a table or bed, and 6) a hip flexor stretch. Each exercise lists the number of repetitions, sets, and recommended frequency to perform the routine.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    195 views2 pages

    Hamstring Endurance

    Uploaded by

    api-532952163
    This document provides a home exercise program for strengthening hamstrings consisting of 6 exercises: 1) elastic band hamstring curls, 2) glute bridges, 3) glider disk hamstring curls, 4) seated hamstring stool scoots, 5) hamstring stretch at a table or bed, and 6) a hip flexor stretch. Each exercise lists the number of repetitions, sets, and recommended frequency to perform the routine.

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    Hamstring Endurance

    YOUR HOME PROGRAM


    Created by Nichole Reynolds, ATC, CSCS Oct 3rd, 2020
    View videos at www.HEP.video
    Total 6 Page 1 of 2

    ELASTIC BAND - HAMSTRING CURLS


    Attach a looped elastic band to your ankle and to the opposite foot
    while one leg is propped on chair or other raised object.

    Next, draw your lower leg downwards to a bent knee position while
    your other ankle anchors the band on the chair. Slowly control the
    upwards movement of the leg before beginning next rep. Video #
    VVTVLLGB8

    Repeat 10 Times
    Complete 3 Sets Perform 1 Times a Day

    Glute Bridge
    Laying on back, raise the knees bringing feet closer to the
    buttocks until in a comfortable position. Squeezing your glutes and
    ab muscles, raise hips off the floor until hips and knees are in line.
    Hold this positive for 5 seconds. Slowly lower hips back towards
    the ground and repeat. To increase intensity, place an elastic band
    above the knees and abduct your legs while lifting hips.

    Repeat 10 Times Hold 5 Seconds


    Complete 3 Sets

    GLIDER DISK - HAM CURLS


    Lie down on your back with a glider disk under each foot. Next,
    bend both knees and then perform a bridge by lifting up your
    buttocks off the floor.

    Next, straight your legs and maintain your buttocks off the floor the
    entire time. Then bend your knees again and repeat. Video #
    VVKZ7CHMF

    Repeat 10 Times
    Complete 3 Sets Perform 1 Times a Day
    View videos at www.HEP.video Created by Nichole Reynolds, ATC, CSCS Page 2 of 2

    Seated Hamstring Stool Scoots


    Sit on appropriate height and stable stool or rolling chair (knee at
    90 degrees). Dig heels into ground utilizing your hamstrings and
    gently pull yourself forward on the stool across floor. Carpet will be
    much more challenging than hardwood or tile floor.

    Progress exercise to single leg when double leg is easy.

    Repeat 20 Times Hold 2 Seconds


    Complete 2 Sets Perform 1 Times a Day

    HAMSTRING STRETCH - TABLE, BED OR COUCH


    Sit on a raised flat surface where you can prop your affected leg
    up on it such as a treatment table, couch or bed.

    While keeping your knee straight, slowly lean forward and reach
    your hands towards your foot until a gentle stretch is felt along the
    back of your knee/thigh. Hold and then return to starting position
    and repeat. Video # VV6D3V843

    Hold 30 Seconds
    Complete 2 Sets Perform 1 Times a Day

    Hip Flexor Stretch


    Find a soft surface such as carpet or a pillow to rest your knee on.
    Bring top leg to 90 degree bend. While keeping your back straight
    and chest up, push your hips forward until you feel a gentle stretch
    in the top of the thigh. Reset and repeat.

    Hold 30 Seconds
    Complete 2 Sets

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