13 hamstring exercises to sculpt your legs and lift your buttocks

Having tight hamstrings is super common, especially if you spend a good part of your day sitting down. When seated, these muscles that run along the back of your legs are shortened, so it is necessary to spend time stretching them in order to become more flexible and to ensure that your hamstrings maintain their full range of motion.

Something that is just as important? Strengthen your hamstrings. It will also help loosen them up, and these muscles play a major supporting role in almost all leg exercises. So if you want to be able to squat lower, sink a little deeper, and be a tough guy every day, spending time training your hamstrings is essential.

To help you get started, I’ve created a quick track workout program that you can do at home or anywhere, really. Sprinkle these exercises into your leg routine two to three times a week or create targeted hamstring workouts for maximum results using my instructions below. These hamstring exercises are suitable for all fitness levels. The key to getting the most out of it is to focus on compressing your hamstrings and letting them be the muscles that trigger each movement – don’t let your quads or glutes do all the work!

Time: 15 minutes

Equipment: Dumbbells, resistance band (optional for an additional challenge, you can also use water bottles or tins instead), a towel or a piece of paper to use as sliders

Good for: Hamstrings

Instructions: Choose three shots below. For each move, do 15 reps, then go to the next move. Repeat the entire circuit three times two to three times.


Glute Bridge

How? ‘Or’ What: Start lying on your back with your knees bent and your feet flat on the floor, hip width apart. Engage the core, then press the heels and tighten the glutes to lift the hips until the body forms a straight line from the knees to the shoulders. Hold here for two seconds before going down to start. He is a representative. Complete 15 repetitions.


One leg glute bridge

How? ‘Or’ What: Start lying on your back, arms out to the side, pressing on the mat, knees bent, and feet flat on the floor, hip-width apart. Keep the pelvis level, straighten one leg towards the ceiling, the foot flexed so that the sole points up. Tighten your glutes to raise your hips evenly off the floor, then lower them. He’s a representative. Complete 15 repetitions on each side.


Donkey dumbbell kick

How? ‘Or’ What: Get on all fours on top of the rug. Place a dumbbell at the knee crease. This is your starting position. Keep your right knee bent 90 degrees when you lift your leg up in the air until your thigh is parallel to the floor. Reverse the movement to return to the beginning. He is a representative. Complete 15 repetitions on each side.


Reverse board

How? ‘Or’ What: Start sitting on a mat with your legs extended and your hands just behind your buttocks, palms flat on the floor, fingers pointing toward the body and arms outstretched. Press on the hands and lift the hips up in the air until the body forms a straight line from the shoulders to the heels. Keep your hips up for three seconds, then lower your back to start. He is a representative. Complete 15 repetitions.


Reverse board with tip

How? ‘Or’ What: Start sitting on a mat with your legs extended and your hands just behind your buttocks, palms flat on the floor, fingers pointing toward the body and arms outstretched. Press on the hands and lift the hips up in the air until the body forms a straight line from the shoulders to the heels. Keep your hips up while bending your right knee and tapping your right toes on the floor near your glutes. Extend the right leg to the starting position and repeat on the left side. He is a representative. Complete 15 repetitions.


Glute Bridge March

How? ‘Or’ What: Start lying on your back with your knees bent and your feet flat on the floor, hip-width apart. Engage the core, then press the heels and tighten the glutes to lift the hips until the body forms a straight line from the knees to the shoulders. Lift your right knee toward your chest. Take a break, then lower your right foot. Repeat with the other leg. He is a representative. Complete 15 repetitions.


Glute Bridge Tiptoe Walk

How? ‘Or’ What: Start lying on your back with your knees bent and your feet flat on the floor, hip-width apart. Engage the core, then press the heels and tighten the glutes to lift the hips until the body forms a straight line from the knees to the shoulders. Keep your hips level and step back towards your glutes with your right foot, balancing on your toes. Do the same with the left. Reverse the movement to return to the beginning. He is a representative. Complete 15 repetitions.


Crabwalk

How? ‘Or’ What: Sit with your knees bent and your feet flat on the floor. Position the palms behind the body, just outside the glutes, fingers pointing forward. Push the hands and feet to lift the buttocks a few inches from the mat. This is your starting position. Take a step forward, simultaneously moving the right hand and the left foot. Repeat with the left hand and the right foot. He is a representative. Continue to move back and forth, alternating sides, without dropping your buttocks until you have finished all the repetitions. Complete 15 repetitions.


Lying hamstring cure

How? ‘Or’ What: Start lying on the back with the knees bent, the feet on a towel or paper. Engage the core, then press on the heels and tighten the glutes to lift the hips towards the ceiling. Hold the position by extending straight legs. Reverse the movement to return to the beginning. He is a representative. Complete 15 repetitions.


Relaxation with resistance band

How? ‘Or’ What: When standing, run a resistance band around the left foot and hold the other end in both hands. Upper body hinge slightly forward. This is your starting position. Press the right leg back until it is fully extended. Go back to the beginning. He is a representative. Complete 15 repetitions on each side.


Dumbbell raised from Romanian soil

How? ‘Or’ What: Start standing with your feet shoulder-width apart, knees slightly bent, holding a pair of weights in front of your thighs, palms facing your body. Keeping your knees slightly bent, press your hips back when you hinge and lower the weights toward the floor. Tighten the glutes to return to the standing position. He is a representative. Complete 15 repetitions.


Romanian leg uplift

How? ‘Or’ What: Start standing with your feet shoulder-width apart, knees slightly bent, holding a pair of weights in front of your thighs, palms facing your body. Keeping your knees slightly bent, extend your right leg straight back when you joint your hips to lower your torso. (Stop when both are parallel to the ground.) Keep your arms straight and let the weights slide down when you lean forward, keeping them close to your body. Tighten the glutes to return to the standing position. He is a representative. Complete 15 repetitions on each side.


Hello dumbbell

How? ‘Or’ What: Stand with feet apart at shoulder width. Hold two dumbbells in your hands, bend your arms and place them behind your shoulders back to back. This is your starting position. Keep your knees slightly bent and your torso straight, articulate slowly towards the front of your hips until your upper body is parallel to the ground. Hold for a while, then come back to start. He is a representative. Complete 15 repetitions.

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