Rear leg training: 4 recommended single-leg movements! < /p>
Long-term leg training only focuses on the quadriceps on the front of the thigh. This can easily lead to the unbalanced development of our leg muscles. The quadriceps on the back of the leg and the front of the leg belong to "Opposing muscle groups", if the back of your legs is too weak for a long time and the muscle strength is imbalanced, it will inevitably bring the risk of injury!
So, strengthening the back of your thighs is something you must pay attention to!
Today I will introduce to you 4 great single-leg movements to help train the hamstring muscles!
Benefits of single-leg training:
1. Improve muscles Strength imbalance
Do you feel an imbalance in left and right muscle strength? Are the left and right controls different? I believe you will understand after you try these unilateral exercises!
2. Improve stability!
Unilateral exercises have many unstable factors, forcing you to recruit more core muscles to stabilize your body and protect your spine!
3. Improve motor unit recruitment
Unilateral training often has a greater range of motion! Recruits more motor units to improve your strength and muscle development.
4. Unilateral training requires twice as much time as training on each side. Ultimately, this creates higher metabolic demands
Action 1: Single-leg deadlift
p>The most classic and effective movement, improving balance, hip joint stability, hip extensor muscle strength... the single-leg deadlift is the first choice!
In addition to training the muscles of the posterior chain, it also trains the "cross lines", "X-lines" or "Diagonal Pattern" of the body. The direction of the cross line is from the soles of the feet that are in contact with the ground, lower limbs, hip joints, sacroiliac joints, thoracolumbar fascia, contralateral latissimus dorsi, and finally to the arms.
a. First, we stand upright with our feet together and put our hands on our hips to help stabilize Pelvic posture. Then, slowly lift your right leg to the knee. Golden Rooster is independent! At this time, the important thing to pay attention to is: the pelvis and spine are in a neutral position, and the body is in a normal alignment!
b. Then slowly bend your hips and lean over, lower your body, and feel the back side being slowly stretched until your trunk and the ground are about 45 degrees. Hold for 1 to 2 seconds, tighten your buttocks, Pull your body up and return to the starting position.
Pay attention to keeping the pelvis and spine neutral and stable!
Action 2: Single-leg bridge
This is a Great move for increasing hip extension strength and single-leg stability
a. First, with hips on the ground and shoulders/upper back on the bench behind you, spread your arms to increase stability and stability. To prevent slipping, place your feet on the bench in front of you.
b. Drive through the heels and squeeze the buttocks until the hip joint is fully extended. Once the hip is fully extended, hold for 1-2 seconds and then return.
Keep your head and spine neutral throughout the movement.
Action 3: One-leg prone push-up
Very good Action, use the Roman chair to perform hip flexion and extension movements to train the hamstring muscles and buttocks.
a. Lie down on a Roman chair, with the height of the block at the root of the thigh, fix one leg, and place the other leg on the fixed pad on the same side. Keep the upper limb spine neutral and tighten the chin
b. Rotate the hip joint (hip flexion) and slowly lean over. Feel the stretch in your hamstrings, not bending your spine, but your hip joints! Make sure your torso is straight and your spine is neutral throughout the entire process!
Action 4: Single-leg leg bending with fitness ball
This This is a great exercise, not easy to do, and it has a miraculous effect on improving the muscle strength of the hamstrings!
Action process:
a. Lie on your back on the floor, put one foot on the fitness ball, and bend the other foot at the hip and knee toward the chest!
b. Place your shoulders on the ground, tighten your core muscles, and keep your body in a straight line
c. Then bend your knees and pull the fitness ball like a body roll! When you reach the top, stay for a second! Then play it back slowly!