Training the Hamstrings and Glutes, Part 2
This posting will provide additional workouts, using mainly bodyweight exercises, for the glutes and hamstrings. We’ll cover the following exercises in this post: marching, inchworms, stability ball hip raises, and stability ball leg curls.
Marching:
Face the direction that you will be marching. Keep the left leg straight and swing it up from your hip, trying to lift it parallel to the ground. As you do this, reach across the body with your right hand and attempt to touch your left foot with your right hand. As your left foot strikes the ground, it should be in front of you so that you are moving forward as your perform this exercise. Alternate sides. Continue for the desired distance. To see this exercise click here:marchblog
Inchworms:
Begin this exercise in the push-up position. Your head should be in the direction of the course. Keeping your legs and arms straight, walk your feet up towards your hands. Then, keeping your legs and arms straight, walk your hands forward until you are back in the push-up position. Repeat for the desired distance. To see this exercise click here: inchwormblog
Stability Ball Hip Raises:
Lie on your back, with your heels on a stability ball. Roll the ball forward until your legs are straight, with your hips on the ground. Keeping your legs straight, lift your hips off the ground. Lower and repeat. To see the exercise, click here:sbhipblog
Stability Ball Leg Curls:
Lie on your back, with your heels on a stability ball. Roll the ball forward until your legs are straight, with your hips on the ground. Keeping your legs straight, lift your hips off the ground. From this position, roll the ball towards your hips. Roll it back and repeat. To see this exercise, click here:sblegcurls
Marching and inchworms are both great warm-up exercises to prepare the hamstrings for sprinting and agility training. Both exercises are usually performed for 10-30 meters, for one to three sets. The stability ball exercises are performed for 10-20 repetitions per set, for one to three sets each. They also make a great warm-up for a strength training workout or can stand on their own as a training exercise. As you get in better shape, both exercises can be done one-legged (i.e. one heel on the ball during the exercises).
