Looking for powerful legs? Build your hamstrings
Whenever I think of awesome hamstrings, I remember watching Jean-Claude Van Damme martial arts movies in the ’90s.
"The Muscles from Brussels" would square off with an opponent and eventually land a devastating kick. Then, consistent with ’90s action movies, Van Damme would do a victory pose and flex, showing his well-defined legs.
Those kind of powerful legs are more achievable than you might think. For the legs to be strong, each muscle needs to work properly in conjunction with the other leg muscles. The hamstrings (back of the thigh) are a great source of power for the legs. They are important in practically every sport.
The hamstrings have a variety of jobs to perform. The first is for knee flexion. They allow the knee to bend backward. The second is for hip extension. When standing, this lets the leg extend backward and assists in standing up from a squat position. Hamstrings also contribute to the internal and external rotation of the tibia (lower leg).
Hamstrings are a muscle group that gets used throughout the day. For walking, running and jumping, they are with you every step of the way.
If weight loss is your goal, then doing exercises that use the hammies are crucial. The reason is simple; using big muscles burns big calories. When making circuits for clients, I always include a few exercises that punish the legs.
Many women develop cellulite in the back of the leg, making it harder to achieve muscular definition, even if they are not overweight. That’s why the legs are a good place for women to have extra muscle. Adding lean muscle to your frame will increase the body’s metabolism because it requires more energy to use larger muscles.
Developed hamstrings will give the back of the leg a toned look and smooth out the cellulite. Coupled with good eating habits and a cardio routine (http://www.lvrj.com/health/cardio-machines-not-as-intimidating-as-they-seem-129249213.html), hamstring exercises will turn your legs into a force of nature.
Tight muscles can be discouraging. They limit motion and cause the muscle to fatigue quickly. Hammies that have been tight for an extended period of time will cause the pelvis to rotate backward, which forces the spine’s natural curvature to straighten.
With time, this bad posture can lead to back injuries. Stretching the hamstring will help to alleviate the tightness and improve your posture.
Chris Huth is a Las Vegas trainer. You can contact him at 702trainer@gmail.com. Before beginning any exercise program, consult your physician.
Photos for this column were taken at UNLV’s Student Recreation and Wellness Center. Although the facility’s primary clientele is students, faculty and staff, the center also welcomes community members 18 and older at a monthly fee of $25.You can contact the service desk at 774-7100 or by email at srwc.memberships@ unlv.edu.
