Reverse Lunges for Hamstrings

September 22, 2014
Reverse Lunges for Hamstrings

The reverse lunge targets three muscles in the inner and external hamstrings. Technically referred to as the semimembranosus, semitendinosus and the arms femoris, the hamstring contracts to flex knees or move the thighs backwards. The reverse lunge needs the exerciser to take a larger than regular action backward, followed by decreasing the body, with an eventual return to the starting position.

Muscles

Weight trainers make use of the reverse lunge for its supporting and muscle-building benefits. Because you could decide to hold a pinhead in each hand while performing this exercise, you require appropriate balance to do it properly. Boosted by the impact of regular reverse lunges, hamstring muscles facilitate other extensive workouts such as the squat. Hamstrings react to the reverse lunge as other muscles do to weightlifting– the heavier load you bring, the more tension exists to enhance development of the hamstring muscles.

Basics

You can do reverse lunges with or without dumbbells or ankle weights. Begin by standing with your legs about 1 1/2 feet apart. Take a large step backwards, keeping your back straight with your feet pointing forward. Bend both legs to lower your body till the front leg’s thigh is parallel to the ground. If you’re doing this correctly, the front knee should be above the front foot. Your rear leg ought to be bent 90 degrees with that knee about 2 inches above the ground. While the back foot’s heel should be somewhat raised, the front foot has to remain flat on the ground.

Energy

In addition to the production of ATP for energy during lunges, fat metabolism is induced since ATP requires fat to make the energy to complete a workout. Hamstring muscles profit from reverse lunges due to the fact that the exercise is extreme enough to deliver sufficient quantities of oxygen to muscle cells. By heightening endurance of the hamstring muscles in this way, the muscles rapidly adjust to arduous exercises and bulk up as an outcome. Glucose and energy quantities also increase with each session.

Injury Prevention

The majority of hamstring muscle injuries take place in the musculotendinous complex, an area where the tendons and muscles join. Because the hamstrings include an ample musculotendinous complex, draws and pressures are among the most common problems afflicting these muscles, especially when they’re associated with stretching and weight-oriented exercises. In addition, sprinting, carrying out unexpected twisting movements and kicking contribute to hamstring muscle injuries. The prevention of hamstring injuries includes participating in warm-up workouts and guaranteeing hamstring muscles possess equal strength.