Dumbbell-only leg workouts!⠀
Here are 5 staple leg exercises that I do at least once a week. This is also an accurate depiction of the weight I use. I use heavy enough weights so that I cannot do more than 10 reps max, that’s how you GROW! ⠀
✕bulgarian split squats⠀
✕hip thrusts (still trying to figure out how to make these no hurt like hell)⠀
✕sumo deadlift ⠀
Questions for you: my hands are the limiting factor when it comes to DB movements. Should I get gloves or lifting straps
🔸Part 1️⃣ of Hamstring Strains: and what to do after the the Acute Phase. 🔸The acute phase is considered right when the injury happens and a few days after (this is where you back off from activity rest, ice, gentle stretching, gentle activation exercises, and medications if your physician directs that) .
🔹The goal of the subacute phase is to get the tissue moving and working within pain free ranges- there may SLIGHT discomfort but it can only be very slight. .
🔹Usually with athletes hamstring strains tend to occur during during the eccentric phase (muscle stretching under tension per say - So the swing phase of running/sprinting). .
🔺Attempt if PAIN MINIMAL TO NONE with walking...these some things I start off with my patients- 🛑AGAIN THIS CAN VARY FROM ATHLETE TO ATHLETE -
IF IT HURTS DO NOT DO IT! ❌- if you’re in pain GO SEE YOUR LOCAL PHYSICAL THERAPIST. 🚧
1. Hamstring stretch in a swing phase position. X 20 gentle up to the point of discomfort NOT THROUGH IT!
2. Bridges in hamstring bias positions (heel out away from but) x29
3. Bridge walk outs - which is more difficulty because the hips do not drop. .
#MenaMoves #PhysicalTherapy #sportsrehab #SportsMed #athletes #strength #coordination #trainsmart #hamstrings
Tight #back #shoulders and #hamstrings No problem...here is another #warmup that will have you feeling good in under #1minute. 😀 .
#exercisetip : Use your #breath. Take a close look at my #abs and notice the expansion when I #inhale and the contraction when I #exhale.
Comment below if you have questions. .
🎼 “Malamente” by ROSALÍA
For entertainment purposes only. Purchased on ITunes. #tfitness247 #underarmourleggings
While we are flat out building our new clinic this week, here is a post from a year ago that you all liked - check this one out! When you are post-op after an ACL reconstruction with a hamstring graft, it’s super important to get the glutes firing early on. In this exercise in 4-point, we are doing gentle active hamstring activation with extension, and really focusing on the glute. **Watch the right leg (surgery leg) and see how the lack of glute activation and hamstring strength loss (from having surgery) results in a compensation of the lower back into extension. GOT TO FIX THIS. So this exercise also doubles as a core stability retraining exercise. ALSO these types of “boring” low level exercises are so important to pick up these issues and then address them as a soon as possible. Check the full video of this exercise and many others in our 24 week ACL + KNEE SURGERY REHAB program online at Physiorehab.com #acl #aclsurgery #aclinjury #knee #kneeinjury #sportsinjury #surgery #kneesurgery #rehab #glutes #training #hamstrings #legs #physio #physiotherapy #physiotherapist #physiorehab #physiofitness #core #corestability #corestrength
#repost .... the eccentric hamstring slide is great way to load up the hamstrings at end range. This is a great #exercise for hamstring tendinopathy rehab. #rehab #hamstrings #muscle
✨ A Milestone: Getting out of my comfort zone ✨
Here are my very first actual barbell deadlifts in the most intimidating and dangerous section of the gym for me. I'm so used to doing the cable version, but I realized that I can't stay in my comfort zone forever. I was terrified of this kind of weight as well as scared of being in a room full of people much stronger than me 😅 This is why I put off doing this for a long time 😳. Not very strong at the moment (IMO) and form isn't perfect, but definitely working on it.
Not only did I do this exercise, which I became hooked on right away, I also did a few sets on a machine that I wouldn't have dared to do before: the hack squat machine (and I like it, too!). These positive experiences make me want to face more fears in the gym 💪 I believe that this will help me to develop a dauntless attitude towards other areas in life, too ☺
From this experience, I learned that keeping an open mind even during fear helps to open up worlds of possibilities... In my case, there's a whole bunch of exercises I can do now that I'm excited to try! 😊
#fitness #girlswholift #hamstrings #glutes #fitspo #barbell #weighttraining #weights #lifting #weightlifting
If you don’t follow @theperformancevibe and @andtriana do yourself a favor and fix that. He’s a wealth of movement knowledge and one of very few accounts I have post notifications on for.
A NEW PERSPECTIVE ON THE SLED DRAG 🕵 Many of us have experienced a speed oriented quad death whether it was hand held or harness based. THIS variation may appear feeble at first glance, but it feels like an SLRDL ferris wheel with reciprocal glute-ham tie in and that coveted "X" of trunk activation alllll day 🎡 Drag about 50% of your BW with a hip harness set at the very top of your butt. Make sure to alternatively feel each back pocket push into the harness as you step back and push through your medial heel. Swing your arms back and fourth in rhythm with your steps to let your trunk move and stimulate your deep core musculature. The most important cue is DONT THINK TOO MUCH, just feel alternating back pockets and twist away. The sensation of hamstring and abs will HAPPEN, dont force it. Drag it for about 200ft per clip for a sweeeet aerobic deadlift warm up😎 @allostaticlabs @andtriana @hadge_brothers #tpvathletes #vibeout #dissociatendominate #allostaticlabs #deadlift #movementprep #hamstrings #aerobic #sleddrag #abs #exhale #mindfulness #performance
✨ No better way to start the week than with some LEG + GLUTES
double tap && save for some peachy workkkk!!! 🍑
1. Warm up until you wake up those glutes
2. Curtsy lunges | 4 sets of 10
3. Assisted single leg rdl | 4 sets of 10
4. Spilt squats | 4 sets of 10
5. Hip thrust (banded) | until failure.. these get pretty ugly 🤷🏼♀️
got the cutest workout clothes coming in very soon from @flexlivingcollection ,, use my code KTBRO10 for 10% off all flexliving apparel!!!! ♡♡♡
#mondaymoto #workouts #lift #bootyworkout #peachy #hamstrings #legday #lowerbodywork #flexteam
The Long and Short of It
Blending rehab principles with patients goals is important
With great mobility comes great responsibility (and more opportunity to train)
Here this patient is demonstrating a half kneeing eccentric groove (powered by pushing through her R hip) as well as end range concentric training with @functionalrangeconditioning principles
The hamstrings are often over stretched and under trained. Don’t make that mistake in your rehab or workouts!
#hamstrings #rehab #mobility #flexibility #strength #strengthinmotionpt
One thing I love about asana “posing” is how I can actually see my alignment and realize where I might need to make some adjustments. So after careful review of my downward dog pose from earlier I decided to make some changes by making the distance between my feet and hands longer and whamo it can actually feel something in my hamstrings again! Thank you yoga Challenge!
For any yogis interested the #hypermobileyogis challenge has really just begun and is only a week long! It’s not too late to join in!!! @celestpereirayoga & @adellbridges
#downwardfacingdog #adhomukhasvanasana #hypermobileyogi #align #refine #hamstrings #asanasociety
You know, I used to think that everyone had it in them. That everyone could be great. That everyone had the potential to build a life worth living.. I’m not sure I believe that anymore. This shit is hard. It takes work and drive and heart and more dedication than most people could ever imagine.
I think some people are meant to be great and some people are meant to be Grey.. to fade into the masses and disappear. Only the few that truly understand the value of life are the ones who build a life worth living.
It’s a dog eat dog world and I’m hungry.. @5percentnutrition
Sculpt your entire lower body w these 5 LEG DAY ESSENTIALS!!!! 🔥🍑🔥 Here’s the deal. There’s a #legday where you’re kinda just going through the motions, following some routine moves you got awhile back from your favorite YouTube or insta account. But a highly effective workout calls for #progression and a well thought out process. So I’ve done the work for ya; here’s some advanced and beginner movements that will give your lower body an extra boost and get a serious burn going in the process for added #fatloss benefits!! 🍑stationary lunges: highly functional, challenging, and humbling for balance. It’s SO DANG important for our strength between the left and right side of our body to match! This keeps us injury resistant and ain’t nobody lookin to have a lopsided peach! 🍑Hip thrusts: I don’t care if you’re a bikini competitor, powerlifting, or completely brand new to the weight room. Hip thrusts don’t just breed incredible looking booties!! They are imperative for #musclerecruitment and #gluteisolation !! Again, excellent for injury prevention; especially in #quaddominant peeps!! 🍑Hamstring work (bridges) that require the knee to be in a flexed position. This starts the hamstrings in a shortened position, and it’s a movement we take for granted. Many people work the hell out of lengthening their #hamstrings (yoga stretches, rdls) but rarely require them to really be challenged with knee flexion. This also prevents tearing and other injuries! 🍑Bandwork!!! This is the sneaky stuff I sometimes “forget” to toss in at the end of a leg day but is the ultimate cherry on top to shaping a niiiceee butt. 🍑Burnout moves: I did an isolmetric bridge hold here into pulses until I could do no more!! Perfect finisher!!! Finishers and burnouts take your physique to the next level!! Enjoy 🏋🏽♀️ #mofit #mondayworkout #kennettsquarepersonaltrainer #onlinepersonaltrainer
Barre workout at last weekend's ABWA Women's Expo.
Loved ❤️ sharing the strength and toning moves, working the core, legs, and glutes. Even a little arm work too!
Great crowd, several thousand attendees throughout the day. Thanks to those who stopped by my booth to enter our drawings, get samples, and those who came for the mini workout! Join Kella for a full class @healthyfityuma .
@barreabove #barre #ballet #core #glutes #hamstrings
Happy #MindRightMonday! 🙌🏼 This week we are ALL IN focusing on our glutes, hips, and hamstrings to become stronger and more efficient runners! 🏃🏼♀️ Try this full body workout to fire 🔥 up your lower body! This is also an amazing workout 🏋🏼♀️ to focus on strengthening your balance and engaging your core!
Try 8-10 reps for 3 total sets! You can do this!! 👊🏼🙌🏼 1️⃣ Single leg row
2️⃣ Reverse lunge shoulder press
3️⃣ Plank row with squat jump
Tag 🏷 your running buddy and do this together! We are #strongertogether! 👯♀️ #running #glutes #balance #hamstrings #hips #core #fullbodyworkout
I love how at @snapfitness I just walk on in and the amazing PTs there just always have the answers to my problems and are always willing to help their members achieve their fitness goals 😊 I spoke with @bbfitcrew about struggling to find a new exercise to target my hamstrings and he straight away stacked up these weights for me to stand on in order to to do standing leg curls with the leg extension machine. I personally struggle to find a comfortable position on a lot of leg curl machines because of my short legs 🙈 and it makes it difficult for me to perform the full movement without my hips coming off the seat and ruining my form. So @bbfitcrew suggested this new creative way to use the machines 😁 Sometimes it’s scary to be creative with equipment when trying something new so I really appreciated the support ❤️🙊
I'm leaving this video normal speed so you can see how I do my squats! Honestly, I'm still learning every day how to improve my squats. So if you struggle with them, don't worry! Just keep pushing and learning 👍🏼 I've struggled for a long time with tightness is my hamstrings and just my legs in general so I make it routine to stretch my legs EVERY DAY!
The progress I've made is crazy just by simply stretching and doing multiple different work outs on leg days.
I have a pretty wide stance here, whenever you're squatting you want to make sure you drop your hips back, keep your back straight, and keep your knees open the whole way through!
Squats are def not my favorite but they are definitely a great compound work out 👍🏼👏🏼🏋🏼♀️🍑 #legday #booty #gains #squats #progress #24hourfitness #lafitness #irvine #california #fitness #workout #gym #puma #gymshark #gymsharkwomen #disneyland #girlswholift #quads #hamstrings
I have been "suffering" from tight hamstrings for years and I know that there are many athletes who have tight hamstrings too.👈
If you're like me, you most likely tried that traditional static (or dynamic) stretching to relieve excessive tightness, however with no luck. 🤷♂️
I have found very useful stretching/strength training method that I'm pretty confident is going to help with your hamstring tightness. 👍
Long duration Isometric RDL holds. This stretching/strength method does not just stretches your "passive" tissues (ligaments, fascia) but also strengthens and teaches your body how to achieve the desired position(s). 👌
This is very important when developing mobility. There is no point of improving flexibility if you can't control or be strong in a new position.💪
Simply grab a weight that you can hold for at least 30s (you can go as long as 3minutes) and get into "RDL" (straight torso, shoulders back, ass back) position. You should feel the stretchy feeling in your hamstrings/glutes. 🍑
One VERY IMPORTANT POINT IS that when it starts feeling hard DON'T GO UP! Instead, pull yourself down even more! That's crucial!⚠️
You can do this with 2 or 1 leg. 1 leg is a wonderful option if you don't require much or any weight at all when doing this exercise.👈
Drop me a message if you have any questions about mobility training for basketball.📬🏀⛹️♂️⛹️♀️
P.S. this exercise also helps to improve muscular endurance too!
First squat and workout day of the week! 😎
Weight lowered to 85% of my max lifts. A few of my key exercises were:
•Barbell Squat 315x4x4
•Pause Squats 165x3x5
•Jefferson Squats 135x4x8
•Front Squats 105x3x8
The pause and jefferson squat are perfect for developing power out of the bottom of your squat. Front squats specifically help with achieving the proper squat depth. 💪🏿