Lower body exercises that does not affect your flexibility..

Rena LadyBug started this discussion · 11/4/2010

Okay so now that I want to seriously work on my flexibility I am finding it hard to find lower body exercises that does NOT make my hamstrings extremely tight!!! Does anyone have any routines that I can do while I continue to work on my flexibility? Or do I just workout everything but my hamstrings?.. Even though I'd be cutting out a lot of leg workouts... Any one else have this problem? Any advice?

8 replies

Veena · 11/4/2010
It varies from person to person. I rarely do open chain exercises for my Hamstrings (leg curls) since I started to focus on dancing. I find that if I stick to Close chain (squats) exercises I still get the results I'm looking for. I also personally feel that close chain exercises are less likely to cause injury. Right now my favorite exercises to do for legs are various leg lifts...( these are open chain) but I don't use added weight. I have them in the lessons. I have started doing some more advance variation though. I like to do side climbs, stars and knee holds to work on my hamstrings and really focusing on keeping my legs fully extended (no bent knees) while doing any dance more or pole move has giving me long lean quads. I also find that using only my body weight as opposed to adding extra weight is sufficient. Moving though the exercises sloooowly and with control is the key, slow squats with various leg positionings are my fav. Also of course getting a good long stretch in after a leg session is a must. Oh if I do happen to use extra weight I always stretch my legs after each set. 🌸
PennyGirl · 11/5/2010
Rena, I know I have the same problem because I run so much my hammies are so darned tight. I stretch immediately after I run for probably twenty mins for my splits but it's like hell trying to loosen up my hams. I went ahead and bought a book charlie recommended, and it advises to actively stretch instead of passive stretching. Apparently if you contract the muscles during a stretch you get a better stretch. I have been trying this but I feel like an idiot 🙂 I will be following this thread just to see what everyone has to say. Keep on stretching hun, you are looking great!
SissyBuns · 11/5/2010
I'll always have this problem because of my weightlifting and running (once I'm cleared to start back up again). I actually did legs today and I spent 20 minutes at the end of my workout stretching my hams. I don't isolate my hamstrings much for this reason.I do lots of squats and that seems to do the trick. I've got some decent definition in the hammies without having to do a ton of hamstring curls but keeping them loose is always a bitch.
vamp79 · 11/13/2010
Hi ladies, I had no idea that some leg exercises affect flexibility. I'm wondering now if I need to change what I am doing... My legs are really flabby so I train them twice a week. On wednesdays i do squats, wall squats, leg lifts to the front, side, and back (while standing), and lots of walking lunges. On saturdays i do the p90x legs and back dvd. Should I stop doing some of the moves or are those ok. I would appreciate any feedback since I am trying really hard to get my splits.
Veena · 11/13/2010
Wait wait.....please don't stop training part of your lower body, this will cause an imbalance which in return can cause knee problems, hip ect. You have to strengthen the body as a whole! Never work the quads and skip the hamstrings for example. This goes for stretching too. You could switch to lower body once a week, and you must be sure to stretch really well after, I personally stretch during as well.
Rena LadyBug · 11/13/2010
The other day when I did legs I skipped the leg curls... but figured it was ok bc other exercises work my hamstrings... I did stretch my legs afterwards but only for 15 mind before it was time to go... I may just have to revamp my routine at the gym so I have plenty of time for legs and stretching. I've started watching stretching videos and taking notes so I can make a list of stretching since my mind likes to go blank when im stretching.. 🙂
vamp79 · 11/13/2010
Thanks Veena, I don't think I do enough leg exercises as it is so I would hate to skip any. Its good to know that I don't need to alter my routing since I'm finally seeing some improvement 😀 I do already stretch before and after but maybe I can try to stretch between each set as well.
litlbit · 11/13/2010
Wait wait.....please don't stop training part of your lower body, this will cause an imbalance which in return can cause knee problems, hip ect. You have to strengthen the body as a whole! Never work the quads and skip the hamstrings for example. This goes for stretching too. You could switch to lower body once a week, and you must be sure to stretch really well after, I personally stretch during as well. Veena's right! Don't skip them! As for stretching before, it's a debate right now in the industry as to whether or not it helps prevent injury...HOWEVER everyone IS in agreement that the body must be warm before doing anything strenuous. Stretching between sets is recommended by sports medicine physicians and exercise physiologists. My trainer makes me stretch between sets...and of course after your activity stretching is crucial! I've been told to stretch for no less than 20 minutes and stretch everything after my workouts. 🙂