Simple hamstring activation exercises by Neil keleher

Simple hamstring activation exercises

Having trouble getting your hamstrings to activate? These simple exercises teach you how to activate your hamstrings (and feel them activate) with impunity. In other words, they make it easy for you to learn how to activate your hamstrings. You'll also get a taste of glutei activation as well as calf activation.

Hamstring Activation FAZ

What are some of the benefits of learning to activate your hamstrings

If you learn how to activate your hamstrings you may find it easier to improve their flexibility. While stretching your hamstrings you could activate them to resist the stretch, or you could relax them for a relaxed stretch. Better control of your hamstrings (being able to relax them or activate them at will) gives you more options and more control when you are trying to improve flexibility.

Why do some people have difficulty activating their hamstrings?

One reason is that they aren't creating the necessary stability. 
  • Any muscle needs a stable or "anchored" end point to activate. 
  • Another reason is that you aren't giving the hamstrings sufficient force to work against in order to activate. 

What are the hamstrings?

When referring to human anatomy, the hamstrings are the set of muscles located at the back of the thighs. The hamstring tendons are the prominent tendons on either side of the back of the knee. 

What do the hamstrings do?

The hamstrings work on the back of the hip joint and the back of the  knee. 
  • They can be used to help stabilize the knee or bend it.
  • They can also be used to help stabilize the hip joint or to bend it backwards or to help pull you out of a forward bend.
Since the hamstrings attach to one of the prominent corner points of the hip bone (the "sitting bone" or "ischial tuberosity" they also help to stabilize and control the hip bone. 
And since the hamstrings also attach to the inner and outer edges of the lower leg bones, they can also be used to help control rotation of the lower leg bones. When the knee doesn't  allow rotation when it is straight, that means that the hamstrings can also help control rotation of the femur (when the knee is straight).

Can the hamstrings affect the hip flexors?

Where the hamstrings work on the back of the hip the hip flexors work on the front of the hip. There are some hip flexors that, like the hamstrings, work on both the knee and the hip. As such, the hamstrings can affect the hip flexors and vice versa. 
Faulty hamstring function may lead to poor hip flexor function and vice versa. 

What's included?

Video Icon 19 videos

Contents

Getting your hamstrings to activate while seated
sy-PE 6a 0a Adding Tension to Back of Knee
1 min
sy-PE 6a 0b Adding Tension to Back of Knee Alt Technique
1 min
sy-PE 6b 0b glute max activation
2 mins
sy-PE 6b 0c hamstring activation
3 mins
sy-PE 6b 0d hands free knees, hams, and glutes
4 mins
Seated hamstring activation with knees straight
sy-PE 6b 0e straight knee knees hams glutes
4 mins
sy-PE 6b 0f unbraced hamstring activation with knees straight
3 mins
Standing hamstring activation
sy-PE 7b 0c Glutes Standing
1 min
sy-PE 7b 0a 1 Hamstrings Standing
1 min
sy-PE 7b 0a 2 Hamstrings Standing Alt Method
2 mins
Activating your calfs
sy-PE 7d 0a 0 forefoot and calf activation 1
2 mins
sy-PE 7d 0a 1 forefoot and calf activation 2
2 mins
sy-PE 7d 0b 0 feet calfs and hamstrings
2 mins
sy-PE 7d 0b 1 feet calfs and hamstrings standing forward bend 1
2 mins
Practicing calf and hamstring activation
sy-PE 7d 0b 2 feet calfs and hamstrings standing forward bend 2
2 mins
sy-PE 7d 0b 3 feet calfs and hamstrings pyramid pose
2 mins
sy-PE 7d 0b 4 feet calfs and hamstrings half moon pose
2 mins
sy-PE 7d 0b 5 fine tuning calf activation
3 mins
Calf and hamstring activation while seated
sy-PE 7d 0b 6 calf and hamstring activation while seated.mp4
1 min

Sensational 30 day guarantee

The long and the short of it is thatyou aren't satisfied, let me know within 30 days of purchase (simply reply to the sign up email) and I'll give you your money back. Why is this a sensational guarantee? Because these exercises are designed to teach you how to activate your hamstrings so that you can feel or "sense" when they are active. If you can feel your hamstrings you can control them and vice versa. You can't have one without the other. 
(And that's because your muscles not only allow you to move your body and stabilize it, they (along with connective tissue) allow you to sense your body.)