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Who doesn’t want nice legs and glutes?

One of the best way to achieve this goal is by working out the hamstrings. The hamstrings (hams) are located on the posterior thigh area and are composed of three muscles group (semitendinosus, semimembranosus, and biceps femoris -long and short heads).

The hamstrings are of great importance since they help to flex the knee and extend the hips. They are essential for daily movement (walking), speed (running), as well as deceleration of motion.

In my experience as a personal trainer and competitor, the hamstrings look amazing when in proportion to the quads (the front of the thighs) but may be  a little hard to develop. However, with the necessary emphasis, they can be super powerful.

A great exercise for the hamstrings is the deadlift. It is a compound move that helps to cultivate strength and muscle mass. Deadlifts not only work the hamstrings … but heavily involve the upper and lower back, the butt and core muscles, and help develop a strong grip.

There are many variations to this amazing exercise. There are traditional Deadlifts, Sumo Deadlifts, Romanian, Stiff-Legged, etc. Plus, they can be performed with chains or bands, with both legs or just one leg at a time.

Romanian Deadlifts maintain the legs more straight throughout the movement than the traditional deadlifts. In the video clip, i am performing Single Leg Romanian Deadlifts, which work nicely when aiming to define and sculpt the hamstrings. The purpose of doing them one leg at the time is to deal with body imbalances, and simultaneously, work on balance.

 

Single Leg Romanian Deadlift for a nice Butt and Hamstrings

 

To a Fitter Healthier You,

Adriana

The Fitness Wellness Mentor

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