Blog Section > ADARQ & LanceSTS - Q&A

Hamstrings cramping during hip thrusts

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Raptor:
Hey guys, do you have any ideas about how to correct this issue of the hamstrings cramping, hopefully isometrically (and not doing the work the glutes should be doing) in the hip thrust?

LanceSTS:



    Its funny you asked this now, I just had a guy this weekend whose had several ham strains due to that exact issue.  What you want to happen is the hamstrings to work as a knee flexor and not a hip extensor, while the glutes extend the hip.  If the hams are trying to pull at both ends, you get that cramping sensation youre referring to.  The easiest way to test this is with a swiss ball leg curl.  You want the glutes to extend the hips to a level plane, then the hams curl with no cramping/pain.  I would guess you will get that cramping when you try this at first. 

  Once you master the swiss ball you can progress to the glute/ham machine if you have one, or simply use weight plates under your feet for the leg curls..  Watch alex v's glute ham video, the way he is teaching it is the CORRECT way, which also makes sure the glutes fire into the pad, and the hams function from the KNEE.  It makes it into a TRUE glute ham raise, not a low back/ham raise with shitty firing patterns that most people perform.

LanceSTS:
also , watch this raptor

http://www.youtube.com/watch?v=C0j_KxV6I1k

LBSS:
kit laughlin is the old new kelly starrett.

Raptor:
Thanks, but I don't plan on doing glute ham raises anytime soon, they are what destroyed my right knee. I was talking specifically about the hip thrust since that's the move I do but definitely what you're saying is what is happening.

I also have the feet very very close to me just to make sure I put the hamstrings in active insufficiency (so the glutes have to do the work). Apparently that doesn't work very well for me. Maybe they are "too much active insufficiented"?

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