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Glute and Hamstring Strengths

Posted by John Wells on 8:43 am. Filed under Excersie, Photo Gallery Category. You can follow any responses to this entry through the RSS 2.0. Both comments and pings are currently closed.

Glute and hamstring strengths need to be focused on if you want to increase vertical jump. It is not surprising to note that most athletes work on their thighs and legs for them to jump higher. When you jump, you get the force from the muscles of your legs and thighs.

Plyometrics and other workouts to jump higher try to improve not only their strength but also their explosiveness. But what is the best exercise to perform to improve leg and thigh muscle strength? Answers might be different in nature from each expert to another but most likely, they would be a variation of squats. Here, we will be providing you with sample squat exercises that will help you improve your leg and thigh muscle strengths.

1. Barbell Squats – In barbell squats, the barbell gives a significant additional amount to your body so balancing while squatting becomes more and more difficult. In a gym room, position a barbell with a comfortable weight on your shoulders. Bend your legs to a squat position and hold it for at least five seconds. Stand up and attach the barbell to the holder and repeat again.
2. Weighted Squats – The weighted squat is the same in nature with the barbell squats. However, in this variation, all you need to do is wear a weighted vest. After which, put yourself in a squatting position, extend both arms forward, hold it for about eight seconds and stand straight up. Do this for about 32 counts before resting.
3. Medicine Ball Squats – Again, this type of squat is basically the same as the other two. However, in the medicine ball squat, you need to hold on to a medicine ball so all your balance should be on your legs and thighs. The same procedure as the weighted squat applies but instead of wearing a weight vest, hold on to a medicine ball.

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