Good Form: A knee-saving exercise for the hamstrings

By Karen Voight Good Form

July 11, 2011

Here's a terrific way to train your hamstrings (the muscles in the back of your thighs) and buttocks without overworking the fronts of your thighs. It's excellent for people who have sensitive knees and cannot perform squats or lunges.

Begin on all fours on a padded, level surface. Place your elbows on the floor under your shoulders, palms facing down. Balance on your right knee, making sure it's directly below your right hip. Now straighten your left leg behind you and raise it up to hip level. Press out through your left heel and flex your foot. Keep your abdominals pulled in toward your spine and avoid over-arching your lower back.

Move your right foot a little to the left. Slowly start to bend your left knee, bringing it down just to the outside of your right calf. Pause for 2 seconds with your knees very close together. Keep your abdominals pulled in, and make sure your shoulders and hips stay level to the floor throughout the entire exercise. Straighten your left leg out and repeat. Perform 10 to 20 repetitions on each leg.

Voight is the creator of a line of fitness DVDs, including "Full Body Stretch" and "Ballet BodySculpt."

karen@karenvoight.com

Comments (3)

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billroberts1 at 4:57 AM September 04, 2011

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Bill Roberts

CherylCamardo at 2:12 PM August 28, 2011

The amount of pressure on the knees in this position is way too much for someone with "sensitive knees." Hello - you're resting a lot of body weight on one knee. Not a good exercise. Try a standing position instead. The effect is the same. If tolerable, use an ankle weight and be sure to keep the extended leg slightly bent.

Mrfuzzybear at 4:11 PM July 09, 2011

Lol I have to admit I never really have cared for these types of excercises but they must be somewhat effective because I see them around all the time.

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