Hey, what's up, guys? Hello, this is Fitvely Moonseokgi. Today, I'm going to share

a routine that focuses on hamstring exercises. Hamstrings are really important. If you look at the hamstrings, they refer to the back part of the thighs.

You do lots of leg curls, right? When you do leg curls, you use a lot of strength to contract the muscles.

For me, I emphasize putting more effort into stretching the hamstrings. As you can see, the hamstrings are raised high here.

The inner part, especially, supports the hamstrings and holds the buttocks in place. You can see a clear line of definition here.

She has a beautifully defined hamstring line. The more distinct the line, the stronger it tends to be.

Leg curls are great, but today, we'll focus more on flexibility. I'll show you exercises

that can help you achieve a distinct line just like our model here. So, first, we're going to

start with back extensions for warm-up. The key point is that this targets the hamstrings, not the erector muscles.

So, it's better to lower the angle slightly. Like our model here, you can place it on your pelvis or slightly below the pelvis.

In this position, let's go down straight. Yes, down like this. If you look from behind, in the case of our model,

the heel should touch here when going down. Since she already has well-developed glutes and hamstrings,

she has stretched them this far. You should go down all the way to here. In that position, come up again.

When you do that, you'll see that the hamstrings are engaged as the buttocks contract.

If you take a look; when going down, you should think about this: Even when going down, I'm putting tension on the muscles.

We call this eccentric training. Our model is not just going down, but as they go down, the hamstrings are stretching and working.

So, while leg curls use a lot of strength when lifting, this exercise uses more when going down.

So, you should feel the sensation of stretching as much as possible. Also, if you look now, when going up,

the glutes are contracting and shortening. So, it's a great exercise for creating a strong back line.

The point is, when you go down like our model, the erector muscles should be properly visible, and both the glutes

and hamstrings should stretch. For example, roll the body like this. When you do that, the weight momentarily shifts here

and then transfers to the glutes. So, this becomes a glute-targeting exercise. Today, since we're targeting the hamstrings,

it's better to engage the erector muscles instead. Let's do six reps. One, like this.

Engage your core and lift. Two, no need to lift too high. Three, yes, stretch it out.

The more you go down, the more it stretches. Four, like this. And always keep your heels firmly attached

to the pad. Okay, take a short break. This is the warm-up. Do 15-20 reps for warm-up

and remember to use some weight. So, let's do it with a weight plate. Always feel like you're sticking it until the end.

Keep putting tension on your glutes. This is core engagement. Just like the model, engage the erector muscles and lift.

One, when stretching, go slow; when lifting, go fast. Going up slowly can hurt your back.

Lift up with force. Three, oh, that's good. Stretch it out more. Four, yes.

Stretch it all the way, five, good. Stretch it all the way, stretch it all and lift.

Six, yes. Stretch it, seven, yes. Stretch it all the way, eight, yes. Always maintain tension on your lower back.

Nine, good job. When you squat, go down slowly with tension here. Good. Ten.

I'll help you with five reps. Up. One, that's right. Stretch, engage your core

and lift. Two, that's right. Three more to go. Three, keep going. Four, last one.

One last rep. Up. Okay, good. If you do 15 reps for a total of 5 sets, that's enough.

For beginners, you can do bodyweight exercises or use 5kg weights. For intermediate to advanced, try to go up to 20kg.

Then, you'll feel a strong stimulus. Okay, let's move on to the next exercise.

Now that we've warmed up, it's time to add some serious weight. Earlier, even when we added weight,

we only went up to 10kg with upper body bodyweight. That's not enough for adding weight.

For hamstrings, you must lift heavy weights to develop the muscles that can support your glutes, like our model.

So, this time, I'll show you the stiff-legged deadlift using a barbell that can be done with both hands.

Up, that's right. So when you start, keep your legs straight without bending your knees too much.

But if you don't bend your knees enough, your lower back will arch like this. Bend your knees slightly to allow your lower back to straighten.

Yes, then, on pulling, hinge your hips—that is, the hip joint—as far back as possible.

Yes, in this position, bend your upper body forward and then lift. Just like with the previous exercise.

You don't need to lift too high for targeting the hamstrings. If you open up, lift until here.

You can lift a bit more as well. Yes, I'll support you up to here. Also, when lifting, go up quickly to avoid back pain.

Four, five, like this; stretch and six. As you can see, pulling the hip hinge, just like our model,

seven, you have to pull here to stretch the hamstrings. That's right. More, six.

Yes, ten, five more, you can do it. One, yes, stretch it; two, lift up quickly.

Let's do three, stretch it; three, let's go; four, last one, stretch and lift. Okay, put it down on the floor.

After doing this, immediately extend the hip hinge and stretch down, reaching all the way to your ankles.

In this position, hold for about 10 seconds, stretching all the way down until you feel some tension in your hamstrings.

In this position, keep warming up and stretching around your hip area. You really need to stretch the hamstrings.

You have to stretch them to support the glutes from above. Our model stretches them really well.

If you keep going up and down for about 10 seconds, you will definitely feel the sensation right there at the end.

That's your hamstrings. So, to target under your glutes, you need to extend the range of motion like our model does.

Okay, take a short break. This time, we'll position the toes straight ahead and slightly apart.

If your toes point outward, it can target the inner hamstrings a bit more. Up. As you can see, it targets more on the inside.

And our model's inner hamstrings are in good condition.  Up, you see how it's defined here, right?

If you want to target the inner hamstrings, you can do it with slightly wider feet. Three.

So, stretch it out. Four. Yes, and when you look at the knee line from the side, your knees should be

slightly bent, like our model's. Five, yes. Stretch it out, and when you lift, do it quickly.

Six. When you lower it, do it slowly. A common mistake is that people do it slowly even when lifting.

That can cause back pain. Seven, keep going. Eight, yes. Don't stretch too much; there's no need to lift too high.

Up. Nine, up to here, good. Ten. Restricting the range of motion is actually better for engaging the hamstrings.

One, good. Engage your core. Two, three more to go, I'll support you. Three, two more.

Engage your core. Four, one more. Last one, up. Okay, put it down on the floor

and then immediately stretch the hamstrings. Yes, stretch it all the way until your ankles feel some tension. Good. x2

You should almost feel like your ankles are lifting off the ground. This exercise is really important for men as well.

I actually include it in my routines. Hamstrings are essential for developing the quadriceps and overall leg muscles.

The position of your toes can make a slight difference, so try different positions to stretch the hamstrings thoroughly.

As you can see, when you position your toes like our model, the inner hamstrings are emphasized

while a straight position targets the back part of the hamstrings more. But don't bring your toes inward.

That could strain your knees, so never do that. Whether you do it straight or wide, it's good to target the overall middle and outer parts.

Okay. Also, four sets are enough for this exercise. This is the main set, so stick to four sets.

For the main set, the key is to use as much weight as possible. Now, I'll introduce the last routine.

For the final exercise, I'll show you the single-leg deadlift. The reason we put this last

is that in the previous exercises we lowered both legs together. But with this single-leg variation, you have the advantage

of being able to add weight since you're using both feet, but the downside is that the range of motion is limited when going down.

That's why doing it one leg at a time allows you to reach almost the end part of your glutes and hamstrings, providing a great stretch.

As you can see, going down with both legs and going down with one leg raised, you can go down further

and really stimulate up to the top, so it's essential to include this exercise. Let's do it.

Okay, one. Unlike before, you'll notice that the range of motion increases because one leg is raised.

The key point is still the same; you need to pull this hip hinge back. This hinge here

needs to be pulled a lot so that your pelvis moves backward, stretching your glutes and hamstrings.

Yes, stretch it, good. As you can see, the further back you pull, the more you stretch the backside.

So, when doing this exercise, always use a bench to support yourself and engage your core, and do 15 reps for this.

Six, good. Lift it up high like this, seven, good. The more you raise the other leg, the more you stretch.

Eight. The key is to keep your pelvis from tilting. Nine. Yes, keep your pelvis from tilting.

Ten, that's right. Keep going. Five, one, yes. You're good. Two, good.

The more you go down, the more you can lift up. Three. Lower the dumbbell, almost touching the ground.

Four, last one. Okay, let's do the other side. Let's do it. One, that's right.

Lift up. Two, that's right. Keep going. Three, good. Without tilting your pelvis.

Four, good. Lift it up. Good, five. The higher you lift, the more the opposite side of your hamstring stretches.

Six, okay, keep going. Seven, good. Without tilting the pelvis. Eight, good.

Keep your weight centered on your heels, and nine, it's good to move your knees backward as well.

Good, ten. Five more. One, you can do it. Two, let's go. Three, four, and last, good. Okay.

Good job. After doing this, keep your legs crossed like this and lower your body again, providing a great hamstring stretch.

【뒷벅지】 ’스쿼트’ 보다 중요한 여자 하체운동, 이 운동 3개는 꼭! 하세요

“운동독학, 누구나 쉽고 전문적으로”
국제트레이너 / 스포츠영양코치 / BJ치즈볼 / 타락헬창
40여개국 세계여행&전문 자격증으로 탄생한 핏블리

➞ 핏블리(문석기) PROFILE 
국제트레이너&스포츠영양코치 
NSCA - CPT (Certified Personal Trainer) 
NASM - CPT (Certified Personal Trainer) 
NSCA - FCL (Foundations of Coaching Lifts)
NSCA Korea - Advanced Sport Nutrition Coach (상급스포츠영양코치)
REPs Registered Personal Trainer 
National Certificate - Exercise Consultant Lv3 
National Certificate - Personal Training Business Skills Lv4 
Red Cross - Essential Aid 
문화체육관광부 - 생활스포츠지도사 2급 
WTPA (여성트레이닝전문가) - 초대 협회장
40개국 세계여행 및 국제트레이너 활동
미국공인 국제트레이너
혁신벤처기업 (주)핏블리 대표이사
베스트셀러 '핏블리 헬스 다이어트 전략집' 저자
베스트셀러 '핏블리 다이어트 생리학' 저자
베스트셀러 '핏블리 운동 호르몬 생리학' 저자
베스트셀러 '핏블리 피트니스 해부학' 저자
베스트셀러 '핏블리 헬스 스트렝스 전략집' 저자
베스트셀러 '핏블리 다이어트 공복운동 전략집' 저자
베스트셀러 '핏블리 다이어트 식단 전략집' 저자
베스트셀러 '핏블리 운동 자세교정 전략집' 저자
베스트셀러 '핏블리 기초 운동지식 전략집' 저자
베스트셀러 '핏블리 여성운동 전략집' 저자
베스트셀러 '핏블리 하체운동 전략집' 저자
베스트셀러 '핏블리 다이어트 영양학' 저자
*약물 1g도 사용하지 않은 라이프타임 내추럴
