In focus: Hamstrings in action – Part 3

It’s been a while since our last post, however we are back from holidays now and raring to go. This post finishes the series from Mr Si Tate.

For my final piece on the hamstrings, I want to focus on training for the general population i.e. those people who are simply looking to keep mobile, fit and healthy. I am also going to take a look at some mobility work (rather than static stretching) to keep good range of motion in your hamstrings.

So for the first part, training your hamstrings for everyday use:

Posterior Lunge to Posterior Reach





From a standing start, armed with a pair of dumbbells, you’re going to step backwards and sit into the hip keeping the leg in front of you as straight as possible. To increase the load on the hamstrings you’re then going to reach back and down with the dumbbells.

Anterior Lunge with Anterior Reach





Lunge forward (armed with dumbbells) from a standing start with dumbbells and reach forward and down as your foot hits the floor. If you want, try varying the length of the stride to train different lengths.


Now there is a lot of talk about to stretch or not to stretch but I always err on the side of caution. Therefore I’d recommend you finish your workout with some of the following mobility drills to keep good hamstring range but whilst giving them some motion.

Multi-planar Hamstring Reach
















Starting in the traditional hamstring stretch position, reach down and forward as normal. Now return to the top and reach down + left and down + right. Repeat 15 times.

Anterior Multiplanar Reach

Put one foot in front of the other, a decent stride length apart, and bend your knees. As with the last move, reach forward and down, left + down and right + down.
















Ok so here ends the hamstring lesson. For those of you who want an abridged version with some large lump of a northern man doing some demos, check this out…

Si Lungeing around like the northern monkey that he is….

Speak later guys.


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