Knee-friendly work-outs for firming up hamstrings

[VeloVT]

I would recommend deadlifts, with the caveat that while they are completely knee-friendly, you have to be careful to protect your lower back by practicing good form and engaging your core. If you are not careful, you can hurt your back with this exercise.

The "romanian deadlift" variation targets the hamstrings slightly more than the bent-leg variation (which is a bit more like a squat), and is probably safer for your knees.

Here are some tutorials:
http://www.muscleandstrength.com/exe...-deadlift.html

http://www.bodyrecomposition.com/tra...l-vs-sldl.html

Here are good step-by-step slides showing proper form (albeit by someone with very flexible hamstrings):
http://www.nsca-lift.org/videos/Roma...romanian.shtml

You probably need a lot more weight than 8-lb dumbbells to adequately challenge your hamstrings though.

I have just started lifting again for the first time in a long time and I was able to do 3 sets of 6 deadlifts with 90 lbs, although 40-60 would probably be enough to challenge you if you did more reps.

I start with the bar on the floor, because my upper body is not strong enough to sling around 90+ lbs while racking and unracking. I put the plates on the bar and remove them from the bar with the bar on the floor as well, so I can rack/unrack with an unweighted bar.

[KnottedYet]

... you can do any time!

Hip extension while walking
The hammies kick in as you walk, and you can give them a little more excitement by concentrating on feeling your straightened leg moving behind (under) you as you walk. Kind of like you are squeezing the buttock you are standing on, or like you are pushing yourself forward (as in skating or skiing). The hammie is a hip extensor and knee flexor, this trick works the hip extensor talent while pulling in the co-contraction with the quad that keeps your knee lively as you walk. If you feel a stretch in the groin of the leg you are standing on (the one that is ending up behind you in the stride), you are getting two things for the price of one.

Hamstring super-slows
The slower you go, the harder you work! Hold a kitchen counter or other large friendly object. Keep your knees even with each other. Take 10 seconds to curl a heel up toward your buns. (bend the knee) Take 10 seconds to lower it back down. Do 10 times. If your leg is ratcheting or jerking, you need to make the exercise easier by doing it faster (take 5 seconds instead) This trick works the hammie's talent for knee flexion. Watch out as your body may try to cheat by bringing the working knee forward of the standing knee! (that increases tension in the hamstring by lengthening it via the hip joint, and so makes the exercise easier)

[snapdragen]

Knott, would these be good for someone with chrondomalacia (sp?). I may as well start working on my knees/legs/lower body since the other half is so muffed up right now.

Oh...and welcome back.

[KnottedYet]

Knott, would these be good for someone with chrondomalacia (sp?). I may as well start working on my knees/legs/lower body since the other half is so muffed up right now.

Durn tootin'! The hammies and calves (specifically the gastrocs) interlace behind the knee and are major supporters of the knee joint. Strengthening the hammies and the gastrocs (get the gastrocs by rising up and down on your toes or riding a bike) will help support the knee and help keep the groove of the leg bones lined up with the keel of the patella.

Another biggie to help with chondromalacia is kicking up the muscles around the hip (buttocks) so they stabilize the femur better. That goes along with the "hip extension while walking" sneaky hamstring trick. Three for the price of one!

Be sure to hold your lower belly flat and firm to stabilize your pelvis and low back while you do the walking trick, so you don't accidentally extend your lumbar spine instead of your hips.

[OakLeaf]

Wow... welcome back Knott. It's really good to see you. And not just for the free PT advice.

[Trek420]

I'm 53, my job puts the "sed" in sedentary On my cube wall are pages of exercises I can do at my desk (some prescribed by Knott).

If it's slow or I'm working on a simple order or frankly if my caller is boring me to tears I'm staying calm working down that list. My podmates think it's odd that I'll do push ups off the ergonomic desk but I don't care. The effects they have of a long term sedentary lifestyle vs the benefits and gains I've seen towards my own joint issues make it worth it.

I'll add the hamstring super slows, those are tough.