I go over simple and effective ways to strengthen the hamstrings with MINIMAL equipment! -
While the bridge position is typically used engage and strengthen the GLUTES, it could also be a great way to strengthen the HAMSTRINGS!
You can use this position to introduce some simple and effective ways to challenge the hamstrings in different ways, especially ECCENTRICALLY! Now, why does this matter in running?
This plays a HUGE role in running as the hamstrings mostly work in an eccentric manner. The forces produced can be up to 9x your BODYWEIGHT, and probably even HIGHER in an elite sprinters! It is important to train these muscles to prepare the hamstrings for the amount of load placed on them.
Now, here is simple bridge variations I use to initially target the hamstrings that require MINIMAL equipment!
1. Bridge (Hamstring Variation)- A great way to introduce load to the hamstrings. Pay attention to foot position as this can dictate how much you are targeting the hamstrings vs. the glutes.
2. Alternating Bridge Curls- A simple way to begin to strengthen the hamstrings eccentrically. You can progress this by increasing the tempo of the curls.
3. Single Leg Bridge Curl- A more advanced progression of the previous exercise. A great way to really CHALLENGE the hamstrings!
Tip: If you do not have a (furniture) slider, you can also use towels or your hardcover books!
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Here is a link to the awesome exercise sliders I use:
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