Hamstrings Exercises
Exercises targeting Hamstrings.
Showing 121–150 of 266 exercises
Leverage Deadlift
Load the pins to an appropriate weight. Position yourself directly between the handles. Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up. This will be your starting position.
Linear 3-Part Start Technique
This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
Linear Acceleration Wall Drill
Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
Linear Depth Jump
You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.
Log Lift
Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean.
Lunge Pass Through
Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.
Lunge Sprint
Adjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forward and one foot back. This will be your starting position.
Lying Hamstring
Lie on your back with your legs extended. Your partner should be kneeling beside you. Raise one leg up towards the ceiling and have your partner hold the ankle. Your partner can use their shoulder to brace your leg if necessary. This will be your starting position.
Lying Leg Curls
Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
Lying Machine Squat
Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel.
Medicine Ball Scoop Throw
Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
Mountain Climbers
Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
Moving Claw Series
This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
Muscle Snatch
Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
Narrow Stance Hack Squats
Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
Narrow Stance Leg Press
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
Narrow Stance Squats
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Natural Glute Ham Raise
Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
Olympic Squat
Begin with a barbell supported on top of the traps. The chest should be up, and the head facing forward. Adopt a hip width stance with the feet turned out as needed.
One-Arm Kettlebell Clean
Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
One-Arm Kettlebell Snatch
Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
One-Arm Kettlebell Split Jerk
Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
One-Arm Kettlebell Split Snatch
Hold a kettlebell in one hand by the handle.
One-Arm Kettlebell Swings
One-Arm Kettlebell Swings targeting Hamstrings.
One-Arm Open Palm Kettlebell Clean
Place one kettlebell between your feet.
One-Arm Overhead Kettlebell Squats
Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position.
One-Arm Side Deadlift
Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.
One Knee To Chest
Start off by lying on the floor.
One Leg Barbell Squat
Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.
One-Legged Cable Kickback
Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
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