Hamstring
- Muscles
- Biceps
- Triceps
- Deltoid
- Trapezious
- Pectorals
- Latissimus Dorsi
- Upper Abdominals
- Lower Abdominals
- Obliques
- Gluteus Maximus
- Quadriceps
- Gastrocnemius
- Hamstring
- Serratus
- Calves
Exercises using the Hamstrings
Squats
Free Weights: Yes Weight Machine: No
Squats can do wonders for your hip and thigh muscles. It strengthens your muscles and keeps you fit and going. It is an easy to do exercise and the results are great.
Stand with your feet apart. Toes should be kept straight.
Next, bend your knees and hips like you do when you are going to sit on something.
Keep bending down, till your hips and knees are in the same line. This is the aim, however if you can’t go that down, there’s nothing to worry about. You will be able to do that with practice. Keep your abs straight.
Remember to keep your toes in front of your knees.
Remain in that position for a count of 5 seconds
Now return back to the original position slowly.
Remember to warm up before you start the exercise. Keep your abdominal muscles tight and perform the movements slowly!
Deadlift
Free Weights: Yes Weight Machine: No
The deadlift is one of the most effective exercises for strengthening the lower back. To perform a deadlift, grasp a dead weight on the floor and while keeping the back straight and looking up, extend the erector spinae (primary lower back muscle). This exercise is a compound exercise that involves the tensing of all muscles of the back including the lattisimus dorsi and the trapezius. When performed correctly the role of the arms in the deadlift is only that of cables attaching the weight to the body, the musculature of the arms should not be used to lift the weight.
Leg Press
Free Weights: Yes Weight Machine: No
The Leg Press is a very simple and popular exercise for developing the upper leg.
This exercise targets the outer and inner quads. It is performed on an exercise machine where you push weight outward using your legs.
Sit on the seat, place your feet on footplate with toes pointed slightly outward and adjust the back so that your legs are at right angles to your knees and your knees are in line with your feet.
Push the platform away from your legs and straighten your knees and extend your hips until your legs are almost straight. Keep your head and back as straight as possible.
Release your legs slowly and return to the initial position