Less 30 Minutes Hamstrings Workout To Sculpt Them Well


Having tight hamstrings is super common, especially if you spend a good chunk of your day sitting down. In a seated position, these muscles that run along the backs of your legs are shortened, so it’s necessary to spend time stretching them in order to become more flexible and make sure your hamstrings maintain their full range of motion. Sprinkle these exercises into your leg routine two to three times a week or create a focused hamstrings workout for max results using my instructions below. These hamstring exercises are good for all fitness levels.

Glute Bridge

Source: itness.org

Start lying on back with knees bent and feet flat on the floor, hip-width apart. Engage the core, then press into heels and squeeze glutes to raise hips until body forms a straight line from knees to shoulders. Hold here for two seconds before lowering to start. That’s one rep. Complete 15 reps.

Dumbbell Donkey Kick

Source: pinterest.se

Get on all fours on top of the mat. Place a dumbbell at the crease of the knee. This is your start position. Keep right knee bent at 90 degrees as you lift leg into the air until the thigh is parallel to the floor. Reverse the movement to return to start. That’s one rep. Complete 15 reps on each side.

Reverse Plank

Source: pinterest.ie

Start seated on mat with legs extended and hands just behind bum, palms flat on the floor, fingers pointed toward the body, and arms straight. Press into hands and lift hips into the air until body forms a straight line from shoulders to heels. Keep hips raised for three seconds, then lower back to start. That’s one rep. Complete 15 reps.

Lying Hamstring Curl

Source: pinterest.ru

Start lying on back with knees bent, feet on top of a towel or paper. Engage core, then press into heels and squeeze glutes to raise hips toward the ceiling. Hold the position as you extend legs to straight. Reverse the movement to return to start. That’s one rep. Complete 15 reps.

Glute Bridge Tiptoe Walk

Source: peacefuldumpling.com

Start lying on back with knees bent and feet flat on the floor, hip-width apart. Engage the core, then press into heels and squeeze glutes to raise hips until body forms a straight line from knees to shoulders. Keep hips level and take one step back toward glutes with the right foot, balancing on toes. Do the same with the left. Reverse the movement to return to start. That’s one rep. Complete 15 reps.

Single-Leg Romanian Deadlift

Source: onthesnow.co.uk

Start standing with feet hip-width apart, knees slightly bent, holding a pair of weights in front of thighs, palms facing the body. Keeping knees slightly bent, extend straight right leg back as you hinge at hips to lower torso. (Stop when both are parallel to the floor.) Keep arms straight and let weights slide down as you lean forward, keeping them close to the body. Squeeze glutes to return to standing. That’s one rep. Complete 15 reps on each side.

Doing the exercises above will help to loosen them up, plus these muscles play a major supporting role in pretty much every leg exercise. So, if you want to be able to squat lower, lunge a little deeper, and just generally be an all-around badass on leg days, spending time strength training your hamstrings is a must. Spare your time to sculpt them!


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