Boost Your Leg Day with These 5 Essential Hamstring Exercises!
Are you looking to build strength in your hamstrings and really get those muscles firing? Squats are great, but they might not be hitting your hamstrings as much as youβd like.
Donβt worry, weβve got you covered with five targeted exercises to develop those "thunder thighs" and ensure youβre getting the most out of your leg days.
1. Romanian Deadlift (RDL)
Go deep into the stretch and strengthen your hamstrings and glutes. Try the single-legged version for an added balance challenge!
2. Kettlebell Swings
Not only are these fantastic for your hamstrings, but they also give your entire posterior chain a powerful workout, boosting both strength and endurance.
3. Barbell Hip Thrusts or Glute Bridges
Focus on those glutes and hamstrings without the strain on your lower back. These can be done weighted or unweighted based on your comfort and strength level.
4. Nordic Hamstring Curls
This bodyweight exercise is deceptively challenging and incredibly effective at isolating the hamstrings.
5. Lunges Step
Forward or backwards to vary the intensity and hit different angles of your hamstrings and glutes.
229 comments
] β ΠΎΡΠΈΡΠΈΠ°Π»ΡΠ½ΡΠΉ ΡΠ°ΠΉΡ Π΄Π»Ρ ΡΡΠ°Π²ΠΎΠΊ Π½Π° ΡΠΏΠΎΡΡ, ΠΊΠ°Π·ΠΈΠ½ΠΎ ΠΈ ΡΠ»ΠΎΡΡ Ρ ΡΠΈΡΠΎΠΊΠΈΠΌ Π²ΡΠ±ΠΎΡΠΎΠΌ ΠΈΠ³Ρ ΠΈ ΡΠ΄ΠΎΠ±Π½ΡΠΌ ΠΈΠ½ΡΠ΅ΡΡΠ΅ΠΉΡΠΎΠΌ Π΄Π»Ρ ΠΏΠΎΠ»ΡΠ·ΠΎΠ²Π°ΡΠ΅Π»Π΅ΠΉ.
]
ΠΠ½ΡΠ΅ΡΠ½Π΅Ρ-ΠΌΠ°Π³Π°Π·ΠΈΠ½ ΠΌΠΎΠ½Π΅Ρ ΠΈ Π±Π°Π½ΠΊΠ½ΠΎΡ
ΠΠ½ΡΠ΅ΡΠ½Π΅Ρ-ΠΌΠ°Π³Π°Π·ΠΈΠ½ βCoin-MSKβ ΠΏΡΠ΅Π΄Π»Π°Π³Π°Π΅Ρ Π²ΡΠ³ΠΎΠ΄Π½ΡΠ΅ ΡΡΠ»ΠΎΠ²ΠΈΡ Π΄Π»Ρ ΠΏΠΎΠΊΡΠΏΠΊΠΈ ΠΈ ΠΏΡΠΎΠ΄Π°ΠΆΠΈ ΡΠ΅Π΄ΠΊΠΈΡ ΠΌΠΎΠ½Π΅Ρ ΠΈ Π±Π°Π½ΠΊΠ½ΠΎΡ. ΠΠ°Ρ ΠΎΡΠΈΡ Π² ΠΠΎΡΠΊΠ²Π΅ ΡΡΠ½ΠΊΡΠΈΠΎΠ½ΠΈΡΡΠ΅Ρ Ρ 2009 Π³ΠΎΠ΄Π°. ΠΡ ΠΎΠ±Π΅ΡΠΏΠ΅ΡΠΈΠ²Π°Π΅ΠΌ Π΄ΠΎΡΡΠ°Π²ΠΊΡ ΠΊΠ°ΠΊ ΠΏΠΎ Π ΠΎΡΡΠΈΠΉΡΠΊΠΎΠΉ Π€Π΅Π΄Π΅ΡΠ°ΡΠΈΠΈ, ΡΠ°ΠΊ ΠΈ Π·Π° Π³ΡΠ°Π½ΠΈΡΡ. ΠΡΠ΅Π΄ΠΎΡΡΠ°Π²Π»ΡΠ΅ΠΌ Π½Π΅ΠΎΠ±Ρ ΠΎΠ΄ΠΈΠΌΡΡ ΠΎΡΡΠ΅ΡΠ½ΠΎΡΡΡ, Π° ΡΠ°ΠΊΠΆΠ΅ Π³Π°ΡΠ°Π½ΡΠΈΡ Π²ΠΎΠ·Π²ΡΠ°ΡΠ° Π² ΡΠΎΠΎΡΠ²Π΅ΡΡΡΠ²ΠΈΠΈ Ρ Π·Π°ΠΊΠΎΠ½ΠΎΠ΄Π°ΡΠ΅Π»ΡΡΡΠ²ΠΎΠΌ Π ΠΎΡΡΠΈΠΈ.
[url=https://coin-msk.ru/]ΠΊΠ°ΠΊΠΈΠ΅ ΡΠ±ΠΈΠ»Π΅ΠΉΠ½ΡΠ΅ ΡΡΠ±Π»ΠΈ ΡΡΡΡ ΡΠ΅Π½ΡΡΡΡ [/url]
[url=https://coin-msk.ru/]ΠΌΠΎΠ½Π΅ΡΡ ΠΈΠ·ΡΠ°ΠΈΠ»Ρ [/url]
[url=https://coin-msk.ru/]ΡΠ±ΠΈΠ»Π΅ΠΉΠ½ΡΠ΅ 10 ΡΡΠ±Π»Π΅ΠΉ [/url]
ΠΠ½ΡΠ΅ΡΠ½Π΅Ρ-ΠΌΠ°Π³Π°Π·ΠΈΠ½ ΠΌΠΎΠ½Π΅Ρ ΠΈ Π±Π°Π½ΠΊΠ½ΠΎΡ
ΠΠ°Ρ ΠΈΠ½ΡΠ΅ΡΠ½Π΅Ρ-ΠΌΠ°Π³Π°Π·ΠΈΠ½ ΠΏΡΠ΅Π΄Π»Π°Π³Π°Π΅Ρ Π²ΡΠ³ΠΎΠ΄Π½ΡΠ΅ ΡΡΠ»ΠΎΠ²ΠΈΡ Π΄Π»Ρ ΠΏΠΎΠΊΡΠΏΠΊΠΈ ΠΈ ΠΏΡΠΎΠ΄Π°ΠΆΠΈ ΡΠ΅Π΄ΠΊΠΈΡ ΠΌΠΎΠ½Π΅Ρ ΠΈ Π±Π°Π½ΠΊΠ½ΠΎΡ. ΠΠ°Ρ ΠΎΡΠΈΡ Π² ΠΠΎΡΠΊΠ²Π΅ ΡΡΠ½ΠΊΡΠΈΠΎΠ½ΠΈΡΡΠ΅Ρ Ρ 2007 Π³ΠΎΠ΄Π°. ΠΡ ΠΎΡΡΡΠ΅ΡΡΠ²Π»ΡΠ΅ΠΌ Π΄ΠΎΡΡΠ°Π²ΠΊΡ ΠΊΠ°ΠΊ ΠΏΠΎ Π ΠΎΡΡΠΈΠΉΡΠΊΠΎΠΉ Π€Π΅Π΄Π΅ΡΠ°ΡΠΈΠΈ, ΡΠ°ΠΊ ΠΈ Π·Π° Π³ΡΠ°Π½ΠΈΡΡ. ΠΡΠ΅Π΄ΠΎΡΡΠ°Π²Π»ΡΠ΅ΠΌ Π½Π΅ΠΎΠ±Ρ ΠΎΠ΄ΠΈΠΌΡΡ ΠΎΡΡΠ΅ΡΠ½ΠΎΡΡΡ, Π° ΡΠ°ΠΊΠΆΠ΅ Π³Π°ΡΠ°Π½ΡΠΈΡ ΠΎΠ±ΠΌΠ΅Π½Π° Π² ΡΠΎΠΎΡΠ²Π΅ΡΡΡΠ²ΠΈΠΈ Ρ Π·Π°ΠΊΠΎΠ½ΠΎΠ΄Π°ΡΠ΅Π»ΡΡΡΠ²ΠΎΠΌ Π ΠΎΡΡΠΈΠΉΡΠΊΠΎΠΉ Π€Π΅Π΄Π΅ΡΠ°ΡΠΈΠΈ.
Π΅Π²ΡΠΎ ΠΌΠΎΠ½Π΅ΡΡ ΠΊΠ°ΡΠ°Π»ΠΎΠ³ ΡΠ΅Π½Π° [/url][url=https://coin-msk.ru/]ΠΊΠ°ΠΊΠΈΠ΅ ΡΠ±ΠΈΠ»Π΅ΠΉΠ½ΡΠ΅ ΡΡΠ±Π»ΠΈ ΡΡΡΡ ΡΠ΅Π½ΡΡΡΡ [/url]
[url=https://coin-msk.ru/]ΠΌΠΎΠ½Π΅ΡΡ ΠΈΠ·ΡΠ°ΠΈΠ»Ρ [/url]