Hamstring exercises

[smontanaro]

I ride a lot (though I don't race), both commuting and on weekend rides, and the occasional century type ride. I'm trying to improve the efficiency of my pedal stroke (spin more, mash less). I think one key to a smooth pedal stroke is the ability to engage your hamstrings during the bottom half of the pedal stroke. In an attempt to strengthen my hamstrings a bit. At this point, about all I'm doing is consciously focusing on engaging my hamstrings to allow me to (for example) spin faster going downhill on my fixed gear before my butt starts to bounce. I'm wondering what exercises people do for that muscle group. Weights? Stretch cords? Something else?

[cdn_bacon]

Lunges.

lots and lots of lunges. either on flat ground or one foot up a few stairs.

add kettlebells if necessary

[smontanaro]

Thanks. Now why didn't I think of that? Makes perfect sense.

[MattTuck]

If you want a fairly exhausting discussion of pedaling technique, the falling into your pedals thread. (http://forums.thepaceline.net/showthread.php?t=176766)

There is a lot of stuff in there (and the forum in general) about pedaling technique and what muscles are used at various parts of the pedal stroke.

My advice is that hamstrings are a small muscle group compared to the bigger ones and your time would probably be better spent elsewhere, unless you're really confident that the rest of your glutes/hip flexors/quads/etc. are all well off, and the hamstrings are really holding you back.

Also, if you are getting hamstring fatigue, or pain and that's why you want to develop them, consider looking at something called hamstring dominance.

[smontanaro]

If you want a fairly exhausting discussion of pedaling technique, the falling into your pedals thread. (http://forums.thepaceline.net/showthread.php?t=176766)

Thanks. Will check it out.