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Two exercises for your hamstring

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Here are two effective exercises to strengthen and stretch your hamstrings:

1. Romanian Deadlift

How to Perform:

  1. Stand with your feet hip-width apart and hold a barbell or a pair of dumbbells in front of your thighs, palms facing your body.
  2. Keeping your knees slightly bent, hinge at your hips and lower the weights while maintaining a straight back. Your torso should lower towards the ground, and the weights should stay close to your legs.
  3. Go down until you feel a stretch in your hamstrings, typically around mid-shin level, being careful not to round your back.
  4. Engage your hamstrings and glutes to return to the starting position by driving your hips forward.

Repetitions:

  • 3 sets of 8-12 repetitions.

2. Hamstring Stretch

How to Perform:

  1. Sit on the floor with your legs extended straight in front of you.
  2. Keep your back straight and reach your hands towards your feet.
  3. Try to grab your toes, ankles, or shins — wherever you can reach.
  4. Hold the stretch, feeling the pull in your hamstrings, and remember to keep breathing steadily.
  5. Hold the position for 20-30 seconds, then relax.

Repetitions:

  • Repeat 2-3 times.

Tips:

  • Warm up before performing these exercises, and cool down afterward to prevent injury.
  • Focus on proper form, especially during the Romanian deadlift, to avoid strain.
  • If you have any history of hamstring injuries, consider consulting a fitness professional or therapist before starting new exercises.