{"id":1972,"date":"2014-04-28T04:05:14","date_gmt":"2014-04-28T11:05:14","guid":{"rendered":"https:\/\/blog.brianschiff.com\/?p=1972"},"modified":"2014-04-28T04:05:14","modified_gmt":"2014-04-28T11:05:14","slug":"hamstring-walk-outs","status":"publish","type":"post","link":"https:\/\/blog.brianschiff.com\/?p=1972","title":{"rendered":"Hamstring Walk Outs"},"content":{"rendered":"

Many athletes and clients struggle with hamstring muscle activation. \u00a0A normal quad to hamstring ratio would be 3:2, but studies often find that subjects tend to be closer to 2:1 (especially females). \u00a0This diminished ratio can increase knee injury risk (non-contact ACL) with jumping and cutting sports. \u00a0Some people struggle with proximal hamstring tendinopathy related to overuse. \u00a0Incorporating eccentric hamstring exercises in your training can markedly improve hamstring strength and activation patterns.<\/p>\n

\"kneeacl\"

Quad\/Ham dynamic relationship<\/p><\/div>\n

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Execution<\/span>: Begin in supine with 90 degrees of knee flexion and the feet flat on the floor.\u00a0 Next, bridge up into a table top position.\u00a0 Then, slowly begin to walk the feet out keeping the weight on the heels in an alternating pattern.\u00a0 Move the feet as far away from the body as possible while maintaining a good static bridge position.<\/span><\/p>\n

Once form starts to falter or fatigue sets in, walk the feet back in using the same cadence and incremental steps until the start position is achieved.\u00a0 Perform 5 repetitions and repeat 2-3 times.\u00a0 Focus on control while avoiding pelvic rotation, and be cautious working into too much knee extension to avoid poor form or cramping.<\/span><\/p>\n