The All About the Hamstrings Workout

When I cut out cardio for a couple of months because of my foot injury, I started doing a lot more isolated strength training than usual. I typically incorporate strength moves into HIIT and cardio workouts, but I started relying more on strength training as my main exercise burn.

While I love so many types of workouts, I wouldn’t say that lifting is high on my list of favorite types of exercise. At first I was whining to myself (and probably a few others) saying, “How many damn bicep curls can I do?” but then I started getting more creative. I used to do a lot more workouts that were more strength-based when I regularly went to a normal gym, so I started getting back to those roots and having more fun with it.

One thing I started paying more attention to was working on my hamstrings. I definitely have stronger quads than hamstrings. After all, I use my quads for some of my favorite exercises as well as functional movements throughout my day, but my hamstrings? They don’t get worked quite as much.

It’s common to have stronger quads than hamstrings, but in an effort to keep things balanced and reduce chances of further injury aggravation, lately I’ve been more diligently doing hamstring exercises. Today I thought I’d share some of my favorite moves to work the hammies, so let’s get to it! Here are the moves:

#1 – One-legged bridge lift. This move is great for getting a glute + hamstring burn! I do this exercise using either a chair as pictured below, or by using my couch as a prop.

#2 – One-legged deadlift. This is one of my favorite exercises to work the hammies. You can also add some extra upper body work in there by doing bicep curls or tricep pull-ups when flowing back to standing. I typically use 10-lb dumbbells for this move and most of the other exercises, but bump it up to my 25-lb weights if I’m feeling strong!

#3 – Alternating reverse lunges. An oldie but a goodie, this move gets your heart rate pumping!

#4 – Weighted donkey kicks. I’ve been doing donkey kicks for as long as I can remember, but just recently I started adding weights to the move. It definitely makes the exercise a lot harder! I usually use a 5-lb dumbbell, but you can use a lighter or heavier weight depending on how much of a challenge you want.

#5 – Bulgarian squat. This one is great for inner thigh work as well! I often do this exercise in my living room using my couch as a prop, but you can also use a chair as pictured.

#6 – Straight leg deadlift. The heavier the dumbbells, the more work for your hamstrings with this one! I’m using 10-lb dumbbells below, but usually try to use my heavier 25-lb dumbbells to get my legs really working.

#7 – Straight leg prone hip extension. I learned this one in physical therapy awhile back, and while it looks simple, it really helped me to see how stronger my right glutes/hamstrings are compared to my left leg (my injury side). You really feel it more when you keep your leg straight and foot flexed.

#8 – Superman. I feel like this move always feels like a nice stretch, as it also works the back, shoulders, booty… well, just about everything!

Speaking of workouts, I’m looking forward to being active in the water and along the coast in Cabo over the next several days! I’m thinking that some kayaking, snorkeling, yoga on the beach, hiking and perhaps some SUP action will be happening. Woohoo!