Secret to BEST Hamstring Exercises at Home; Prevent Hamstring Injuries

Secret to BEST Hamstring Exercises at Home; Prevent Hamstring Injuries


♪ Bob and Brad, ♪ ♪ the two most famous ♪ ♪ Physical therapists ♪ ♪ on the internet ♪ (clapping) – Hi folks, I’m Bob
Schrupp, physical therapist – Brad Heineck, physical therapist. – We are the most famous
physical therapists on the internet. – In our opinion of course, Bob. – Today we are gonna provide you with the secret to the
best hamstring exercises that you can do at home
and it’s also gonna help you prevent hamstring injuries. – Right, exactly.
– Which is very important because you know, you see that
a lot in the weekend athlete. – Oh yeah. – The guy who’s running to first base, sprinting, I mean
– Right. – Every direction.
– Right, right. after he drank his beer,
in that beer league. (laughs) And also he’s going like this,
– Yeah, yeah. Pulling up, so. Don’t want that to happen. – Right. It’s well as high level, I
remember Barry Sanders distinctly he’s just runnin’
– Oh yeah. And there he goes, down
he goes with hamstring just like that. – Yeah.
– But anyways, wow.
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a million subscribers by the end of the day
– Oh yeah. I’m thinking by the end of the day. – I haven’t talked to
you about this yet, Brad, but I’m thinking we might just do giveaways every Sunday for a year. – Oh, Bob! Why Bob, why? – It’s just because we got so many people that wanna giveaway stuff,
we’re like, we’ll help ’em. – Oh, that’s good enough for me. – All right, let’s get started, Brad. – Okay, so hamstrings, like we mentioned. Very commonly injured,
and the unique thing about the hamstring muscle, it’s biarticulate. – Right, that means it crosses two joints. – Right, so not only does
it make your knee bend, but it also makes your hip… – Extend.
– Extend. – Extend is this way or like you said going up this way.
– Right. So it’s one of those things you can study at for a long time and
try and figure which joint is gonna work more and whatever
but, we don’t wanna talk about that, we just wanna
get to the strength of.. – By the way and I just read this Brad, I don’ know
– Oh, okay. If you knew this, that did
you know biarticular joints are more likely to tear. It can be injured.
– Oh really? – Yes, they are. – Well that helps explain it. – So yeah, exactly.
– Okay. So one of my favorite ways
to do hamstring strengthening is none other than the ball. – Right. – I call it the beauty of
the ball as well as Bob. Should we get on with it? – Yeah, let’s go on with it. – Yeah go ahead. – Which one?
– Use that Booyah Stik and get that red one down. – The red one? – Well, I think it’s
more colorful for today. All right, now. (grunts) Whoa, be careful. So, this is how you do it. Supine. And you know you can do these at home. Balls are not very expensive,
you can get it for 20 dollars and you’ll use them for other things too. But here we go. This motion right here. Just a gentle warmup
for your hips and knees. But it is working your hamstrings. – And his butt is staying down. – Right. You’re pushing the heels
into the ball, right? – Right, yeah. If I push down, now my
hamstrings are kicking in. It’s really isolated. – Yeah, you get stuck by not pushing down is what you’re saying.
– Right, yup. Yup.
– And then we’ll need to push them down. – So, right here. When I push down on that ball, hamstrings. I can just feel my
hamstrings working right now. So, very good. – You know what I like
about the ball too, Brad? By the way, is that it will
remind you to do your exercises. When it’s sitting
– Yes. – in the corner there,
every time you go by it’s saying use me.
– Right. Right, there you go. And if you got kids, they
like to play with them too. – Yeah, they do, exactly. – Okay, so now I’m assuming
that we’re not doing any rehab here, we’re tryna get some good hamstring strengthening. You’re healthy. So you’re gonna lift your butt up, ‘cus see where the lines on my pants, we wanna keep a nice, square
butt or straight body, and this is quite a bit more difficult than what I was doing. – Yeah, he makes this look easy, this is not easy to do. What you’re gonna find out. It’s funny ‘cus I just
had a patient doing this, and he’s just shaking all
over the place like this. It’s very difficult to start off with. – And that’s the other
beauty of the ball, here. You’re not just doing
hamstrings, but my core – You’re getting core
– is working. A little bit of balance as
well ‘cus unstable surface. So, you know, you’re gonna
work 10 to 15 of these and then you’ll take a break
and do three sets of 10. That’s what I do. – [Bob] That’s a good starting point. – I do these three days a week. Then, if these get too easy, then what you’re gonna do,
say, you wanna isolate one leg, I’m gonna take my left leg, cross over. Now my right leg is doing
the majority of the work. The left one’s helping. And you can switch and work on each leg. And when that gets too easy. – [Bob] That is significantly harder. – Right. And this next one, if you lift up one leg, keep it up, and work it here. – [Bob] Now you’re gonna
be in the challenge arena here. – Yeah. And, you know, for the real
stud muffins out there, highly qualified athletes, you can put a plate or a
weight on your belly here and hold onto that and really work at it. I don’t do that. (laughter) But you know, ha ha ha, they’re out there, believe me. – [Bob] I think the question is who uses the term stud muffin? – Bob! Bob! Why, Bob? – [Bob] I know, I hear you. – You steppin’ on my cupcakes. – [Bob] Sorry. Somebody just threw a snowball at us. Another one. They’re comin’ in. Look at this. – When you’re in a therapy department, this kinda stuff happens. – Yeah, that’s right. – All right, let’s get onto
some serious talk here, Bob. People get mad when we do this. Okay. Just ignore them. So hamstrings, if you wanna
strengthen a hamstring so that you minimize risk
for injury or pulled muscle in the future, when you’re
out doing your activity or your sport, you wanna do eccentric strengthening. So the way I like to
do it on the ball is… – Eccentric strengthening
is strengthening while the muscle lengthens. Not shortens, all right? Here you just shorten the muscle. Now, as he goes the other way, it’s gonna lengthen the muscle. – So, I’m gonna come up with both legs so it’s not so hard. Now I’m gonna do my right leg eccentric. I’m gonna let it down slow
and with good control. So there’s one. And there’s two. – What you could do, Brad, is you could keep your butt down and roll it this way and now lift up. – There you go. – So then it would just be almost complete eccentric strengthening. – That’s another option. – And you could do it
with two legs or one leg. – Depending on how
aggressive you wanna get with the strengthening. And you’ll definitely feel a difference when you work it there,
especially slow with control Makes a big difference. – It’s good if you’ve injured, did you say after you’re injured or
to prevent an injury, but also it’s good after you’ve injured to help recover. – Right, for rehab. I mean, you’re getting pretty close to getting back to sport at that point. So, yeah, good point, Bob. So, now we wanna go to the
next avenue of strengthening, and that’s with weight bearing. – Okay, do you want me to start, Brad or what are you gonna do? – Well, no, I was gonna
just start with the easier ones, now again,
considering we’re at home, we don’t have all the equipment, benches, and weights, and slag rails, and this, that, and the other thing. So a very beginner start with hamstring strengthening is if you just do a squat and down. ‘Cus the hamstring is working as we flex the hip like
we talked about before. – Again as an extender
of the hip, it’s working. – And if you just go down
partially, it’s mostly quad. You need to get deeper before
the hamstrings kick in. And the other thing is
you don’t wanna do this. ‘Cus some people, I have patients,
I’ll have them do squats, and oftentimes, they’ll
throw the mechanics off. If some of them weight-lift, or whatever, they understand this. – You also don’t want your
knee as much as possible. You really wanna keep
it back, Brad, right? – Right. – I mean, you’re kinda tall. – Sure. And that’s something
that takes some practice. – Yeah, it does. – You really have to think about it. – But that’ll get more hamstring than quad if you stay back a little further. – And if you’re a beginner and
you have a problem with that, just put a chair in front of you, or hold onto the cupboard here. – Yeah, it’ll make it easier.
– It becomes much easier. – The side of the cupboard because you can grab under
the counter and you can pull. – If you got some parallel
bars, it’s easier, yeah, but most people don’t have those. Okay now, to get a little more aggressive, when you can do three
sets of 10 like that, and you wanna really work
the hamstring muscle more, get a taller stool. If you just work on your stairway or stool that’s just tall, it’s
not gonna be effective. You’re gonna be working mostly quads. – You can do your stairs, you just go up two stairs, probably. – Right, yeah. So, you’ll go up the second step, or you’ll get a stool like this. So I’m here. You wanna get your femur
so it’s about parallel with the floor, okay? Again, we’re not gonna do this, ‘cus when I do this, that’s gonna work my quad more. – The other thing you want parallel is this bone right here, the tibia. And not parallel, vertical. – Vertical, plum, whatever
you wanna call it. – Now, that’s difficult to do. – And that’s why I’m
using the Booyah Stik, or use a balancing stick because it’s gonna help a little bit, but it’s gonna help me
keep better mechanics. So that I’m not gonna do
this to maintain balance but I use just a little bit. I just got my finger tips,
thumb and my pointer finger working it. – This is gonna be completely
vertical, I should say. I just don’t want you goin’ past the toe. – Yeah, we don’t wanna
get this kinda thing. So, work that up. And down slow. – Again, if you’re in the
stairwell, you can grab onto both – Handrails? – Handrails. – There you go. – Instead of the Booyah Stik. – And again, I’m gonna
stick with three sets of 10. You’re gonna get stronger. If you want some hypertrophy,
it’s gonna work that as well. You’re gonna feel
quadriceps working on this a fair amount too, but you’re
getting that hamstring, it’s a closed chain,
it’s a function movement. And then, Bob, one of his favorite way to work his hamstrings, he’s
talked about this many times when getting sore hamstring muscles. – So, it’s the kettle
bell and actually, Brad, I saw that EMG study,
and they had 10 exercises they looked at. – Yeah? – This was number one for
strengthening exercises. That’s where I first
became interested in it. – For the hamstring? – For the hamstring! – All right! – Yeah, I couldn’t believe it. So, what they teach you,
to do a kettlebell swing is what I wanna do. Is they teach you to go down like this and have the back completely flat. – Yup. – Completely parallel. – Horizontal, yeah. – Horizontal, and I don’t like that. I just think that’s too hard on the back. I just keep it straight
up and down like this. And keep a really good posture. – Right? Nice posture. Look at that. Nice and straight. – And believe me, you feel
it on your hamstrings. ‘Cus, I’ve done this two days in a row, I always worry I’m gonna
tear my hamstrings. It’s so sore. – What do you use, a
five pound kettlebell? – I use a 50 pound. – Oh, 50 pound. Sorry, Bob, to mislead. – So you wanna make sure your
knees aren’t in like this or out like this, and always
lined up nice and well and, you go straight
down, like this, so again my knees are not going past the pose. And I keep my head up, I’m
keeping my back straight. Using your hips to thrust forward. You’re not lifting the bell like this. – Right. – The kettlebell. You’re actually thrusting like this. – The power comes from the hips. – And you actually can
squeeze your buttocks together so you get a little butt action there too. That’ll really work the hamstrings. I actually do a set of 15, which
is maybe a little too many. – But you’re getting a little endurance, and that’s just fine. – And it works your core and it’s really good for your back, too. It’s a great functional activity. – It is. So, once again, Bob, we’re
not just doing the hamstrings, we’re working the
associated muscles with it to get you stronger, prevent injuries, and you know, like I normally
say, get you strong like bull. We’re gonna raise the bar
on just a few more things. – All right. Thanks a lot for watching. – Ooooh.