Deadlifts, Hamstring Rolls and More Exercises for the Hamstrings
By Paige Waehner, About.com Guide
Updated February 09, 2012
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Deadlifts are an amazing exercise that target the lower back, glutes and hamstrings. One reason they're amazing is that, not only do they work multiple muscles, they also mimic a movement we do all day long--bending over to pick things up. This move requires perfect form in order to protect your back. If you have any back problems or feel any abnormal pain in the lower back, skip this and work on strengthening the lower back before trying it again.
- Stand with feet about hip-distance apart and hold weights in front of thighs.
- Keeping the shoulders back, abs in and the back straight, tip from the hips and lower the weights towards the floor.
- Lower as far as your flexibility allows. You can bend the knees slightly if you need to.
- Push into the heel to go back to starting position.
- Do 1-3 sets of 10-16 reps.
- Don't round the shoulders forward. To keep your back flat, look up as you lower down.
- Don't bend the knees as you lower down. This is not a squat, but a move that comes from the hips. Keep your knee at the same angle throughout the movement.
- Use light weights until you get the hang of it.