Around 80% of all hamstring injuries involve the biceps femoris long head (Dalton, Kerr and Dompier, 2015). Furthermore, approximately 30% of hamstring injuries are recurrent injuries (Bourne et al. 2017). Glute bridges, as shown above, can be used to successfully strengthen this muscle (Llurda-Almuzara et al. 2021). The tables below, taken from Llurda-Almuzara et al. (2021), display exercise variations that should be considered when developing strength and conditioning programs for both athletes and fitness enthusiasts. Bridge exercises on an unstable support surface (BOSU ball) can also improve the thickness of transverse abdominal muscles (Park et al. 2023). It is also worth noting that isometric bridge exercises held longer than 10 seconds have been shown to be more effective in recruiting these muscles compared to shorter duration (Kellis, Konstantopoulos and Ellinoudis, 2023). References
Bourne, M. N., Duhig, S. J., Timmins, R. G., Williams, M. D., Opar, D. A., Al Najjar, A., ... & Shield, A. J. (2017). Impact of the Nordic hamstring and hip extension exercises on hamstring architecture and morphology: implications for injury prevention. British journal of sports medicine, 51(5), 469-477. Dalton, S. L., Kerr, Z. Y., & Dompier, T. P. (2015). Epidemiology of hamstring strains in 25 NCAA sports in the 2009-2010 to 2013-2014 academic years. The American journal of sports medicine, 43(11), 2671-2679. Kellis, E., Konstantopoulos, A., & Ellinoudis, A. (2023). Effect of Bridge Exercise Duration on Lateral Abdominal Muscle Thickness and Gluteus Maximus Activation. Journal of Sport Rehabilitation, 1(aop), 1-9. Llurda-Almuzara, L., Labata-Lezaun, N., López-de-Celis, C., Aiguadé-Aiguadé, R., Romaní-Sánchez, S., Rodríguez-Sanz, J., ... & Pérez-Bellmunt, A. (2021). Biceps femoris activation during hamstring strength exercises: a systematic review. International Journal of Environmental Research and Public Health, 18(16), 8733. Park, J. S., An, P. T., & Lee, D. H. (2023). The Effect of Bridge Exercises on Different Unstable Surfaces on Thickness of Transverse Abdominal Muscle in Adult. pain, 4, 5.
0 Comments
|
Author:
|
Canterbury Strength Weightlifting Club
|