To work them in isolation you would
focus on bending the knee, but the hamstrings also work with the glutes to extend (straighten) the hip.
Not exact matches
In a study appearing today in the Journal of Bone and Joint Surgery (JBJS)(a research summary was presented at the 2014 Annual Meeting of the American Academy of Orthopaedic Surgeonsin March), researchers found that universal neuromuscular training for high school and college - age athletes — which
focuses on the optimal way to
bend, jump, land and pivot the
knee — is an effective and inexpensive way to avoid ACL sprains and tears.
In other words,
bend one
knee then the other, to
focus on stretching your hamstrings and calves.
To
focus on a specific spot, stop rolling when you feel a tender spot and then
bend knee at a 90 - degree angle, and then straighten it.
Here's how to do it: Stand with your feet together,
bend your
knees enough to connect to those inner thigh muscles, stretch your arms out to your side, take one arm and cross it over the other and press the palms together,
bend your
knees a little deeper now and take the opposite leg and squeeze it tight so those inner thighs are wrapped together, if you can wrap your leg around the bottom ankle do so, keep squeezing those inner thighs the whole time to help you control this move, find that
focus and take a deep breath in, come up to stand and repeat it
on the other side.
While the leg press
focuses on the quads, as a result of
bending your
knees further, hack squats target the lower quads.
Focus on keeping your left leg relatively straight with a slight
bend in the
knee, maintaining your balance and keeping your ribcage down.
If that doesn't work skip the move all together and
focus on # 7, working
on keeping the
bent knee over the ankle.
In the YogAlign method, which is a style I created to
focus on good postural alignment rather than pose alignment, all practitioners
bend the
knees deeply in forward
bending.
Now do a deadlift movement but keep the
knees fairly
bent and
focus primarily
on straightening at the hips rather than the
knees (you'll want to keep your
knees bent throughout the movement).
Now bring the
knees up and in front,
focusing on bending at the middle of the body rather than the hips.