Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level hamstring and glute burnout that you can use at the end of your lower body (leg day) routine that will work the entire back of your thigh. I call this a “Hammy Time” as a play on words from the MC Hammer song “U Can’t Touch This.” It’s a silly name, but it really sticks in my client’s minds and they always remember it.
Why Do a Hammy Time Workout?
- The Hamstrings are responsible for much of the stabilization of the knee. So we want strong hamstrings to protect our knees from injury or strain.
- Our hamstrings are responsible for knee flexion and extension. Meaning, they help the knee move through a full range of motion.
- These muscles are built for speed. They help athletes stop suddenly, then change direction and run again. So anyone playing a sport that requires quick stops and sudden acceleration needs a healthy and strong hamstring.
- Your glutes (booty) are responsible for moving your hips and thighs, so these muscles need to be strong and healthy enough to provide functional and sport mobility. For example, climbing up and down stairs, getting in and out of chairs, or playing basketball.
How to Perform the Hammy Time:
- Find a wall and yoga mat.
- Fold the yoga mat up until it becomes a comfortable surface for you to place your knees on.
- Get on your knees on the yoga mat and back up until your feet are flat against the wall.
- Stand nice and straight. If it helps, you can press your hips forward slightly to ensure that you are forming a straight line between your spine, hips, and thigh bones.
- Press the feet firmly into the wall while tightening the muscles in your core, hamstrings and glutes.
- Slowly lower your body forward using your hamstrings and glutes to slow your decent and keep you in a straight line.
- At some point you will hit a point where the hamstrings can no longer aid you in your decent to the floor. Use your hands to catch yourself and bring you back to the starting position.
- Repeat this motion 10 times for 1-2 sets.
Also, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Though you may find yourself laughing the first few times you do this for how ridiculously hard it is and how seemingly easy the instructions make it sound!
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