Monday, September 30, 2013

Leg Day- Hamstring Exercises

Happy Monday! 

A friend from work asked me for some hamstring exercises so here are a few to add to your leg day!!

But first... Some motivation via

Now.. some hamstring moves...

1. Deadlift

The gist of the stiff-legged deadlift is that your legs remain straighter and you don’t let the bar touch the floor in between repetitions.
  • Using an overhand grip, raise the weight by moving your hips forward and squeezing your glutes. Keep your arms relaxed and spine neutral.
  • Exhale  then repeat. Do not let the bar touch the ground in between repetitions. Lower it only down to your knees.
To increase intensity, elevate your toes on a weight plate.

2. Single Leg Romanian Deadlift

Stand with your right foot raised off the floor, and hold a dumbbell in your right hand (a). Bend forward, keeping the dumbbell close to your body (b). Return to start. That's one rep. Switch sides and repeat.

3. Kettlebell Swings

Standing with your feet slightly more than shoulder width apart, hold a kettlebell with knees bent. Grip the kettlebell with both hands and lift to groin height. Ensure that your back is arched and that your head is upright. Keep the weight on your heels, bending at the knees, back straight and head looking up and forwards (as if you are going to sit down in a chair). Swing the kettlebell to the rear backwards, between the legs. The weight should remain on your heels and the shins should be vertical.

It is essential that you perfect this movement because without it, you will never have the leverage to get your hips into the movement. You should feel the kettlebell pulling you backwards and your hamstrings contracting. Pushing through your feet and legs, quickly snap/thrust the hips forward tightening the glutes and abs (This motion is similar to jumping up vertically.) Do this quick snap of the hips motion while at the same time projecting the kettlebell forwards and away from the body. Keep the arms relatively straight and bring the kettlebell to waist, chest or head height, then allow the kettlebell to freely return to the start position and repeat.

4. Hamstring Mega Blaster



This is the only hamstring exercise that deserves a name like this. It's extremely hard and really good for strengthening your hamstrings.
  1. Lie in the position shown with one leg raised in the air.
  2. Roll the swiss ball towards your body as close as you can manage.
  3. Squeeze your hamstring muscle.
  4. You can help to balance with your arms.
  5. Slowly release the swiss ball back to the starting position.

5. Box Jumps

  • Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
  • Using the arms to aid in the initial burst, jump upward and forward, landing with feet 
  • simultaneously on top of the box or platform.
  • Immediately drop or jump back down to the original starting place; then repeat the sequence.

  • Hamstring Stretches

    Have a great week everyone!

    Xoxo- Michelle

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