Poor Development of Hip Extensors

[farzamk]

More often than not I see those with poorly developed muscles in the hip extensor group. Which is the hamstring/glutes.

This area works 3x harder than the front of your legs which is dominated by the Quadriceps. During max velocity, the hip extensors do nearly all the work. Having poor levels of strength = lower speed than your potential.

Now Squats/ATG squats are great for development in this area, and split squats will often hit the glutes pretty hard. However specific work must be given to the hip extensors. That means you should have two exercises as a must in your lifting program.

Glute Ham Raise: http://youtube.com/watch?v=UXOBHtZrxAk&feature=related

Reverse Hypers: http://youtube.com/watch?v=VIP-c1IUbR0

As for other machines or leg curls, they can have their small place as a supplementary exercise.

Now we want to also go about developing specific strength in the hams/glutes, just lifting isn't good enough. Butt kicks, straight leg bounding, backward extension run, unflexed fast leg, backward hill sprints will get the job done here.

So dont think doing your high knees and your squats is enough, hip extensors must be given 3x more attention than quads.

[farzamk]

bump

[DesVaro]

Well what exercises would you recommend for those without a GHR or Reverse Hyper machine?

[johnnyappleseed]

This is one of the few truly beneficial things i have read on here in a while.

Please describe backward extension run, unflexed fast leg and backward hill sprints.

Thanks

[metaldrumr7]

Romainian Deadlifts, Good Mornings, and Pull-thrus are good if you don't have access to those machines

[farzamk]

Well what exercises would you recommend for those without a GHR or Reverse Hyper machine?

you better find a way to get those done...

Squats both parallel and full will provide a good level of hip extensor work, however not as much as reverse hypers and glute hams do. Leg curls can be done, but overall, you need to be doing those...

[farzamk]

This is one of the few truly beneficial things i have read on here in a while.

Please describe backward extension run, unflexed fast leg and backward hill sprints.

Thanks

Running backwards while "kicking back" and extending your legs and "reaching"

Unflexed fast leg is basically the fast leg drill, but not doing a high knee lift. Think of it as butt kicks but at max speed possible and done with a rhytm (3-4 steps jog FIRE LEG jog.... FIRE jog... etc.) you'd also be alternating legs or doing same leg, over certain distance.

Use a generally steep hill, not too steep. Start and bottom, and run up hill, try reaching a little bit as well.

[roid_monkey]

Well what exercises would you recommend for those without a GHR or Reverse Hyper machine?

glute ham's can be done just about anywhere. hook your feet under something...

[qb0708]

interesting information, makes sense though

[â„¢da1â„¢]

Been doing lots of hamstring work to

[Reps n Sets]

I wish my gym had the equipment.

[pete_a22]

If your gym has a smith machine, you can do Glute-ham raises. You just have to mcgyver it up(it's not hard). That's where I do mine.

[farzamk]

glute ham's can be done just about anywhere. hook your feet under something...

Precisely, or just have someone hold them down.