Hamstring Pray Contractions

Hamstring Pray Contractions flex the hamstrings and bring the toes as high as possible while keeping the pelvis against the post. Concentrate your efforts on contracting the hamstrings. Do not let the knees drift outward away from each other. Place a cushion under your knees for your comfort and to help with proper execution.

Hamstring Pray Contractions

Jessica Serrano demonstrates the right and wrong ways to perform the Hamstring Pray Contractions. Bring the heels up as high as possible while focusing the contractile focus on the hamstrings. This exercise looks easy, but when tried most clients report a high level of difficulty. Those who do not report a high level of difficulty are not performing the exercise correctly.

Hamstring Recruitment Challenges Solved

During the initial sets trying the hamstring pray contractions clients may find that they have very little ability to properly recruit the hamstrings. This means the muscles are largely dormant and not firing correctly which will lead to poor performance, injury and other problems over time. Many trainees have focused solely on the quadriceps muscles for years which has created a large imbalance of strength as well as development in comparison to the hamstrings. Scott Mendelson evaluations hamstring function in detail as part of the 12 week Diamond personalized weigh training and nutrition plan. 

Appropriate personalized training program design includes fixing imbalances by selecting the right exercises and determining the proper set volume for each movement to maximize client progress. Teaching the hamstrings or other dormant muscles to fire properly must be done before engaging in a high volume of exercises.

Dr. Eric Serrano MD developed the Praying Hamstring Contracts as a rehabilitation exercise since it involves no external weight load, can be done anywhere and reflects functional movement of the hamstrings. A prone hamstring curl for example is not an appropriate rehabilitation exercise especially for athletes. Consider how the hamstrings work when running instead of in a prone or seated position when determining what exercise should be implemented at a specific time.