Hi folks i'm Bob Schrupp physical therapist
Brad Heineck physical therapist, together we are the most famous physical therapists, today we're going over 15 ways to strengthen your hamstrings at home
You don't need much equipment for this but for some of them you need some equipment, i'm going to show you different ways to try
Find the ones you like pick the ones you like and stick with them
Some of this is based upon there was a study done by the British Journal of Sports Medicine
Zebis et al, And they were measuring how much
Exertion there is with different exercises and we're gonna show you one today that had the highest exertion
Okay so the ultimate, yeah so you're gonna have to see it's gonna be number
Number nine, okay you're gonna have to wait till number nine
So alright
Let's hit the road Bob, well let's first
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would please, alright let's start off at number one Brad, well first off we should talk just a little bit about the hamstring
Brad and I like to strengthen it in basically the closed chain position
Meaning that there's contact with the foot generally to the floor
It's probably the easiest way to explain it, right it's not being in the air like this, free flying there
What we're trying to also do is we're trying to strengthen the entire what we call posterior chain
Hamstring, hip extensors and back
To some extent because if they don't work all together you're gonna less likely have a hamstring injury, the problem is when you just
Strengthen the hamstring, especially like laying on your stomach and you know doing those on a machine
You're gonna be more likely to get injured because now the hamstring's gonna try
to take over more of the tasks
When you're doing an athletic event and it's gonna put more stress on it, we want
stress on the entire chain so it all works together like it does out in the field
Exactly well like it would in an athletic event, so this one's a good one to start off with
Beginner you Know just about anybody can do this one you're just gonna be doing simple
Bridging, you're lifting up like this, there goes my mic
But and you can make it a little harder By putting your leg out further like this
And oh boy
That actually is hard, those subtle differences make this is, this is about where I can handle it
Now if you want to already go to one that's a little more difficult
Then you go ahead and put a foot out like this and do single leg
For an old man, I wasn't gonna say that, well you weren't gonna say it but you were thinking it, I was
Alright obviously gotta even myself out here so, very easy to do
Alright this one's a little more trying to get the
hip extensor the glutes and the hamstrings in there ya want to put the chair up here
So obviously at home you're gonna be doing this on the floor
So there should be a chair readily available, don't be doing this on the bed
Don't be coming up with some weird way to do this, but you're going to do this one now with the leg actually straight
So and again I'm gonna start with both and I'm lifting up like this
Straight line there, now I'm working everything here the posterior chain again, right so from here all the way up
And again you want to make it a challenge
Go with one leg, now we're getting to the level that maybe even an athlete could be challenged a bit
Certainly a 57 year old man
Again we're probably gonna go 10 to 15 repetitions would be good
Depending on
Where you're at for strength and how long you've been doing them, you want
to go ahead and do some of the ball ones? Yes I would love too.
The beauty of the ball, the beauty of the ball
Brad's a baller, yep
There's no doubt about it
The ball is circular it's round there's no end to the ball, it's a little zen isn't it
Alright first he's gonna do
Double and he's just gonna go ahead and you can Actually Brad if you're a beginner you could just actually roll it towards you
Pushing your heels down, right so i'm
Pushing in down
squishing the ball a little bit and rolling in and that'll start, plus you're getting range of motion through the knee
And the hip, we really like the ball, if you want to purchase one
We got a recommendation down in our Amazon list down in our description so go ahead and take a look at that
Brad and I are big advocates of the ball I mean and now you can see he's lifting the butt up and making it harder
A lot of therapists do like the ball because that's where it kind of started, in the therapy world
Back in the 70s I had a therapist tell me Brad that he worked in a
beautiful facility
They had all the greatest equipment
Cybex and all that, and he said half the time he spent it he had his patients on the ball
It just works so well, see how he's making it even more difficult now, this is the most difficult, it really is working those hammys
All right now you're not done yet Brad now you're gonna go ahead and do number seven
Because that was double ball single, he's gonna do actually circles with the ball, bend your knee Brad
Like this, we like to go clockwise and he's gonna roll counterclockwise and again you can do this lifting your butt up too Brad
Yeah so here you're working not just hamstrings and the back and the hips but you're working some core and some balance
We're working the core but you're also getting that sides of the hamstring,
You've got three hamstrings, three hamstring muscles
He's still got a mind, 20 30 Years ago school we still remember these things all right I'll take the next one Brad yeah
I'm gonna go laugh about that for a while
Again this is kind of working on you're working on core strength so kind of a reverse plank and
you're gonna go ahead and i'm actually working the muscle, the leg that's staying down
So I get my butt up right? So ideally if you're not an old man you're able to get your body straight like a two by four
This actually is really working the muscles, this is one again where you have to worry about
Cramping the muscle because it's really putting a lot of stress on it
It's pretty aggressive, again take the ones you like, and throw away the ones you don't
All right next one, this is the one Brad, believe it or not, this is the one that causes
Put the most stress on the hamstring for building it
Brad forgot the kettle ball, we have to put the blame where it is, I did I'm sorry
We have to simulate a kettle ball, I can't even blame it on my wife or my daughter or anything I don't know what to do
With kettle ball swings you have to really make sure you're doing the right technique, you really want
To make sure the back is straight Brad and you may want
To use the pole once you're all tied up there, but you're going to bend your knee
Keeping the back straight and I'm bending down like this I'm lifting up like this
and I'm swinging it forward, so he's keeping his back as straight as he can, I'm not using the pole
Because it's white on white and they won't be able to see but do it incorrectly once Bob
So he's rounding forward and that's gonna stress the back,
Now I'm strengthening the back by doing it correctly here and I'm strengthening the glutes
I'm strengthening the hamstring, this is a great one for that posterior chain, this is great for athletes
Obviously you want to use a good weight too, you can see how that directly relates to any athlete's jumping
Running, it's all there, I have to get a kettle balll
Yeah I have one, I really really do need to get one,
Alright if you are using bands
You got some bands you want to try
You can go ahead and
You know in my mind you're gonna have to use some pretty heavy bands to do this because again
But you can do the kind of the kettlebell swing with bands, again this back posture is equally as important at this
You want to protect the back and don't sacrifice the hamstring strength for back pain
But you know we've got some heavier bands where you could put a pretty good stress on this
And I am feeling this in my hamstrings
Now if you do have back problems you
May want to question whether or not you're gonna do that, you can try it, if it irritates your back, put it on hold,
I always like the forward lunges, you're getting some quad and hamstring
So again you're gonna step forward, you don't want the knee to go beyond the foot, you're gonna dip down like this
We'll get a visual on this
Do it incorrectly once Bob, there the knee went too far forward, that really stresses that kneecap and that knee joint
There you go
Again real functional, this is something even in life you pick things up, it's a good way to pick things up
Keeping the back straight
Good posture you know bending down, and it works balance
This is more for the younger people, this is one I don't do in my life
But this is just one legged jumps, and this works the hamstrings, you know you go forward and back
Forward and you can tell I don't do these and
Even make it harder you can go ahead and jump forward
Side back side
You're making a square, so playing hopscotch would be a pretty good thing to do, obviously it's
Aerobic and you really feel that in the hamstrings too, it's good to be almost a plyometric
Alright we're down to the partner ones now Brad,
Do you want me to be your partner? Yeah
This works well on a bench like this Brad because you can
Put stress on my ankles and hold me
You want to start using the ball probably because you can lean forward like this and
Then use the hamstrings to pull you back and you're using the hamstrings to lower yourself down too
I'm keeping good posture here, now obviously when you get better this is the final one number 15 you can bend forward like this
This is a good example of someone who can't do it very well, yeah I can't either but
I did see a college athlete do this, he kept his body straight and he was able to get down about to here
He was a cross country runner, let me see how far I can go
We're gonna pop the hamstring right off his tibea
We don't pretend that we're like that level
We just want to get to the store and back. That's right
Thanks everybody for watching
you