what's going on everyone Daniel Vatel here for fitness fa Q's this is going to be a very quick
video three exercises to fix hamstring and keep tightness so for most people they spend too much
time stretching stretching stretching stretching and they wonder why they can't get their toes to
the bar you know leg raise or touch the ground with the ants what I recommend is strengthening
the hip flexors yes so by strengthening the front we're going to improve our ability to get our legs
towards our body and it's also going to improve the length of our hamstrings with that of its
stretch end result is going to be not only this not only this but having the strength to keep your
legs close towards your body and do crazy stuff like this let's do it the first exercise I'd like
to show you for improving q-flex of strength is the hip flexor March so this one's the most simple
because you can modulate the intensity with AB and you've got a lot of contact points with the ground
and it's also got a bent leg which is just going to make it easier if you use of your range and if
it'll get perfectly for this one let's grab a band anchored low towards the ground and you're going
to put it around the foot coming back so you've got tension from the starting all the way from the
beginning the beginner progression is with one leg dance your back is going to be flat against the
ground so we've got that core engaged isolating all the movements of the hip hands by the side
trying not to push down too much we just want to use the hip they're there just for balance ok so
now you might have to go a little bit further back more attention yes there there's perfect
hands by your side now bring this knee towards your chest all the way up good straight and back
again so this exercise keep going for me is going to strengthen mainly the iliopsoas so that's the
muscle that attaches from the spine to your femur it's also going to get the rectus femoris or the
quadricep muscle but really is going to engage that iliopsoas after you go beyond by degrees
rest for a second so forms of progression for this one you can use a heavier band progression number
two is using a further range of motion trying to get your knee closer towards your body progression
number three would be having arms across the body like this so you can't cheat with the lats so try
that again and then straighten that's that one and then even more of a core demand with this
staying like that straight this and I'm gonna please it's not alright alright alright we make
you baby keep it straight okay I bring this knee towards your body so you can see how that adds a
little bit more difficulty control through that exercise but in my arch once of art like my back
went too large exactly keep the contraction but don't be what I recommend most people start out
it's a great awareness exercise and strengthen movement specifically for iliopsoas hip flexors
as well next one progression number one done for beginners anyone everyone can do that movement to
strengthen the hip flexors moving on to number two intermediate progression the hanging leg raise now
with this one I think what we should show first is how people do it incorrectly okay so the end goal
with the hanging leg raise is to use a full range of motion and get your toast above toaster bar is
also the name of the exercise so let's show people how they compensate with this exercise
what compensation of lack of leaning backwards and lifting up towards the bottom going all the way
down do one more so you can see here he's lifting his legs but the hip flexion isn't actually coming
from the hips that last bit of range of motion we're not strengthening this as much as we could
the person is compensating at the shoulder the other so to make it super strict you want to keep
the shoulder position here in a hanging position no leaning back at all so gaba is really good at
this exercise which is perfect for us to show you the full range the full range of motion
legs tight legs straight lifting up all the way closing the gap between here here and there's no
leaning back the shoulders stay up there that's the end stage position that's where you want to
get look it came down bro if you feel like I want me to let out a minute and a half all right for
most people you won't be able to go that high so what I recommend doing is here here lifting as
high as you can't leg straight most of you will get to here and that's it coming down over time
your goal is to try and go further and further up with an out leaning backwards so they've dubbed
whenever these thugs Gumba theorem correct as soon as the shoulders start to come back look
nice when you stop your angel motion okay and you would always recommend leg afraid leg straight is
the best with this one is that's how you progress this from the hip flexor March we do the start so
the first one is easier because the knees bent the reason for that is because we can get more
force coming through the rectus femoris because the knees bent with the straight leg all of the
hip flexors are working iliopsoas rectus femoris but because the legs are straight there's a term
called insufficiency of muscles so what's happening with the quadricep is because it's
trying to flex the hip as well as extend the leg you're not going to be as strong in that movement
which is why the hanging leg raise is harder if this is why it's the intermediate progression
and that's why you need to improve your range of motion over time don't cheat and get the toast the
bar by leaning backwards work with the range of motion that you can yours is the end stage
goal it's a beautiful toaster bar you've got that great open shoulder all the way out perfect but
for the people watching most most won't be like you myself included sewing it on baby baby steps
the last one I want to go through is hip flexor strength on the floor so seated pipe compression
taking a seat on the floor so with this one the reason why this is harder use look at the
position we're in our hip is already in 90 degrees of flexion man our legs are straight this is why
this is a progression about the Haines leg raise because with the hanging leg raise we're working
through a full range from the bottom it's easier to go up you learn you have a ring much harder so
for beginners doing this one your hands are going to further back as you get more advanced you can
go further forward for this one what I recommend doing let's make it hard let's do isometrics okay
so you're just going to hold the top position so beginner variation first back here back straight
nice and tall lifting up you're trying to close the space between here and yup legs completely
straight as that gets easy move your hands further forward and you're trying to close the gap between
here and yet lifting towards my hand yes holding this for time for this one I recommend twenty to
thirty second sets and relax three sets twenty to thirty seconds absolutely brutal for this
one this would be the end stage for this particular exercise quick easy this is how
you should approach it most people spend too much time stretching stretching they think they've got
tight hamstrings they think they've gotten tight hips might be the case you might have to do a
little bit of stretching for those areas but most people that I've come across through my training
as a physiotherapist my students and calisthenics it tends to be a weakness issue so working on the
strength for the majority of your training is going to be a better return time energy spend
time working on hip flexor strength that way your compression will improve and you'll also get more
legs so you got to think of it as well when you're doing all these raises you're flexing a hip what
are you stretching as well well you're stretching your hamstring you're killing two birds with one
stone stretch strengthening strength stretching I mean that's the best way to go that's the optimal
way to go best you see your time so thanks gabbo for being a mother and demonstrating this
newest exercise that you're better at than me was awesome so thanks guys for watching comment below
subscribe to Cavanaugh rates myself and gabbro subliminal and we'll see you very soon peace