The Resistance Band Straight Leg Hamstring Extension exercise. Challenging the muscle on the eccentric phase using the band tension with a mindful, strong contraction at the top. Leads to a surprising amount of DOMs
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The Resistance Band Straight Leg Hamstring Extension exercise video subtitles export
hey guys how’s it going TRX traveler adam here in this video we’re going to look at the straight leg band extension or the straight leg extension with a resistance band let’s get to it now i i absolutely love this exercise because you can get such a good stretch and you can keep a constant tension on the hamstring muscles you may need to wear gloves or wrap a tea towel around this uh because it can get uncomfortable in your hands we’re targeting the hamstrings here now as we target them the the best the simplest way to target hamstrings is to keep everything in alignment i i always talk about just keep things in alignment keep things straight when you’re exercising um if you want to advance a little bit you can change your feet position a little bit so a lot of a lot of people especially guys or athletes on stage like to to have like quite a big um a big look to the hamstrings and they like to target the top of the bicep femoris because when they push the legs together that that kind of creates that big width and you see people with huge hanging sort of hamstrings you’ve got really big legs that’s often because the target and the top end of the bicep femoris by just slightly turn the feet out so that’s a little bit more of an advanced thing if you want to target that top end and and sort of develop a look uh a visual look of more more width um to your leg however um i would argue that you know we’re just we’re just trying to target the hamstrings as best we can through full range of motion as safely as we can as effectively so i’d argue that you just kind of want to keep your feet straight maybe slightly maybe slightly turned out if that’s a bit more comfortable for you absolutely fine so straight leg extension so let’s get the band under you can see i’ve wrapped it under both my feet there so it’s kind of just um it yeah you don’t put it too much under the middle i’d say get it under the ball of your foot and what we’re going to do here you need to grab it this is where it kind of can hurt your hands you need to grab it so you’ve got quite a lot of tension so i’m grabbing it you can see there’s a lot of tension there and the reason is is because we’re going to be going down slow and stretching the hamstrings out to then explode and drive our hips forward squeezing the glutes and hamstrings as hard as possible at the top here so i’ll turn a bit side on for you so you can see that a bit better as we’re going down feet shoulder width feet straight in front as i’m going down i’m really stretching and stretching my hamstrings out now because the reason i’m being able to stretch is because i’m slightly tilting my hip going against the stretch so what that means is i’m not allowing my hip to kind of bend forward because it means i’m going to be able to bend forward more i’m sort of like arching my back a little bit and and pushing my hip up so i can get more of a stretch on my hamstring because the hamstrings connect to the hips so that’s what you want to kind of work on don’t sort of hunch forward and bend your knees you’ll be able to go right down if if you kind of contract your shoulders black keep a solid position and keep a slight um keep slight slight arch in the back i don’t want to sort of say arch your back that’s bad and we want to do everything safely but to kind of put your hip position in the right position that we want you’ve got to slightly arch it a little bit and slightly push your bum out as well so in practice what i mean is if i get the band and like i say you’re going to have to grab it quite low because we need to keep tension we need to keep tension on that band if i’m coming down and there’s no tension at the bottom here then the tension is going to be lost or it’s not going to be any resistance as i then explode up we want to keep a constant resistance and tension for this bit where we’re exploding up so although it might be a minor it actually you will feel these the next day so so much um because you’re getting a really good stretch and as i’m as i bring myself up i’m squeezing as hard as i can look if if holding the two bands is too much for you that’s that’s no problem at all you can see here i’ve just got one band and i can just hold it with one band good good tension there get yourself nice and straight lock the shoulder blades back really good stance solid stance and lean forward and i can feel it stretching it stretching the directions that’s four seconds down i’m stopping so i can feel a really good stretch from my hamstrings and then to come up i squeeze my glutes and my hamstrings together and i drive forward and i’m going down for one two three four drive forward this is really good booty builder really good to build the bum up build some strength build some shape to it drive forward and down for one two three four and drive forward now holding it just with one is a little bit too too easy for me i i need to hold it with two because i like to get a bit more resistance so if i’m doing them properly i’ll hold it here like i say you might need to wear gloves for this but come down stretch the hamstrings and drive forward so you really without getting too silly you’re really thrusting forward as hard as you can so you gotta really thrust and drive and at the top here i’m squeezing my glutes my bum together as hard as possible i’m squeezing my hamstrings so down for one two three four and drive and down for one two three four drive and back down for one two three four now you might look at these and think that looks like nothing because obviously when you see people doing the gym they do with the weights quite heavy trust me if if you can use the hamstrings and you you can stretch them right out from a really lengthened position to then mind to muscle contract them powerfully they will develop they will grow you will get stronger you’ll also maybe find that um if you have knee problems because sometimes having balances or some muscles are pulling pulling the knee so sometimes the hamstrings can be pulling the leg in the wrong position it can all affect the knee the knee um the knee area which is a very complex area and i struggled to understand it myself but one thing you will notice by doing these by really stretching the hamstrings out to then contract to build power in them you tend to find it can solve a lot of knee problems because it fixes imbalances um and often people have um um weaker weaker hamstrings um or two tight ones they’re not because they’re not stretched and flexible so that’s a fantastic exercise to really focus on on even if you’re talking about are you looking at it a aesthetic point of view it’s a really good one to build the beauty you know a lot of girls like to have that um nice shape a nice shape to the glutes nice round shape and this is a fantastic one because it really gets you focusing you’ve really got like make that mind to muscle connection focus um so it’s a fantastic one don’t don’t look at it and think that looks super easy or or even just with one band it it’s we’re not looking to you know we’re looking to work smarter not harder and we’re looking to connect with our muslim and cause tension so it’s all about working smarter and you will get development from i still i’ve been doing this for years um mixing it in with trx ones and even now i still get doms from them and it’s you know it’s it’s not that it my recovery is good but just because they’re just so good because you can it’s very rare you can find exercises that you can stretch the muscle that well to then contract it hard and that just leads the development and breakdown and blood rushing there and telling your body to make it grow um so yeah i’ll stop rabbiting on now but hopefully that was a help these are a great exercise and really focus on that stretch really focus on contracting your glutes and your hamstrings you’re gonna it’s much easier to contract your glutes and as your hamstrings they take a while to kind of develop that feeling so you know what it feels like um but really contract them as you drive back up and thrust forward and to develop that power and just be mindful of your hit position as well as i was saying to achieve that stretch um hopefully that was a help if you’ve got any questions or comments please leave them below and i’ll get straight back to you thanks very much for watching [Music] [Music] you