Tag: Hamstring

Mobility Minute #5: Hamstring Flexibility

Last week’s Mobility Minute covered the Hip Hinge pattern and how to assess if an athlete has difficulty loading the hips without putting the spine in poor positions. Closely related to the hip hinge is the need for adequate hamstring mobility. Without proper flexibility of this muscle, maintaining a neutral spine during many athletic maneuvers will be difficult. To assess hamstring…

Muscle Activation Patterns During Sprinting

In order to best train to improve maximum sprinting, a good understanding of the requirements of the muscles involved in this motion must be understood.  The muscles must perform two tasks during sprinting: first, they must produce force to propel the body horizontals; second, they must produce a vertical force to counteract the pull of gravity.  These forces must be…

Front Plank Hip Extensions

The front plank hip extension is a fantastic bodyweight exercise for strengthening the glutes and core.  Boren et al. (2011) studied several glute exercises commonly used in rehab and found that the front plank hip extension was one of the better glute exercises.  Glute medius activation with 75%MVIC for the extending leg and glute max activation was 106%MVIC! Performance of…

Hamstring Rehab Protocol Using Lengthened State Eccentrics

With hamstring injuries being around 16% of all athletic injuries and reports of re-injury rates as high as 34%, identifying risk factors and appropriate rehab protocols is important for helping athletes play safely.  Proper recovery from an injury is extremely important as research suggests that recovery from recurrent strains takes longer than the initial insult. Hamstring injuries in athletics usually…

Nordic Hamstring Curls

The Nordic hamstring curl (aka Natural Glute Ham Raise) is an exercise that has received a lot of attention in recent years and for good reasons.  We’ve known for a while that eccentric training is important for preventing muscle strains.  The Nordic curl has been the topic of several different research studies lately (see references below).  The results of these…