Intense workout to blast the hamstrings with the minimal amount of equipment. Excellent to do at home or in the gym!
For this workout you will either need a gymnastic ball or a slider (towel or any type of slider). Everyone has towels which makes this workout convenient to do at home.
Both using a slider (towel) or a gym ball work amazingly well. Gym balls are useful and cheap in case you want to use one. They can also be used for yoga and stability work.
Many hamstring machines are great but you may even get better results with bodyweight hamstring exercises like these ones.
Hamstring exercises demonstrated in this hamstring workout will train both functions of the hamstrings: 1. hip extension and 2. knee flexion. This means you will very thoroughly activate and work the hamstrings.
In the previous hamstring video we covered the knee flexion which is easily one of the best hamstring curl exercises you can do. If these hamstring exercises are too difficult to do, then focus on building strength and mobility with the knee flexion first.
You can expect to see gains in strength, size and mobility of your hamstrings. You can also improve your athletic ability in anything you do (martial arts, sports or movement).
You will get the best results when you focus on slow tempo, controlled execution and mind-muscle connection.
2-Leg Hamstring Curl: 2 x 15 repetitions
Squeezing Hamstring Curl: 2 x 15 reps
Toes Out Hamstring Curl: 2 x 5-15 reps
2-Leg Hamstring Curl: 2 x 10 reps
Hip Extension - Curl: 2 x 5-10 reps
Negative Single Leg Curl: 2 x 5-10 reps
Single Leg Curl: 2 x 5-10 reps
See the video for the exercises. Rest 1-2 minutes between sets and exercises. You can use either a slider (towel) or a gym ball or both!