Health & Fitness
By Rob Harris An accredited UKSCA strength & conditioning specialist, Rob has over 20 years experience in the physical preparation of high performance athletes, with a history of proven results. Tel: 07776 220145 Email: rob@synergy3training.co.uk
Legs
Kneeling hamstring curls
The kneeling hamstring is an advanced strength-training exercise, used to develop lower body strength and prevent injuries in athletes. It uses your own body weight as resistance and doesn’t require any additional equipment. It’s typical to have difficulty with this exercise, so be prepared to be challenged and expect a need to build up strength before completing the entire exercise as intended. Muscles Worked: Hamstrings (Semitendinosus and semimembranosus and biceps femoris) Technique: To complete the kneeling hamstring curl, begin in a kneeling position with either a partner gripping your ankles and holding down your feet firmly against the floor or hooking your feet underneath an implement that will keep your feet secure. Rise all the way up so that your knee joint is at 90 degrees. Slowly lean forward while keeping your torso in a straight line and tilt towards the floor in front of you. Continue as far as you can and then slowly return back up to starting position.
One leg supine glute bridge
The one leg supine glute bridge is a compound resistance training exercise that is an advanced version of the simple supine bridge workout. It makes for an extremely high difficulty exercise. Muscles Worked: Glutes, hamstrings, quadriceps, lower back and abs. Technique: To begin this exercise, lie down on a mat with one knee bent. Make sure that you extend your opposite knee in such a way so that the heel is about four feet off the ground. The next step is to elevate your hips as high as you can. You should place your arms by your sides to increase the difficulty level of this exercise, or leave on the ground for support as shown in the picture. Hold the position for a couple of seconds and then lower your hips back to the floor. Repeat on the opposite leg to complete one rep.
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