Hamstrings

Romanian DeadLift

Romanian Deadlift DumbbellsRomanian Deadlift

 

  • This exercise can be done with dumbbells or a barbell.
  • Stand upright holding dumbbells or a barbell at your thighs with an overhand grip and hands shoulder-width apart. This is start position.
  • Bend at your waist keeping your knees straight and chest lifted until you feel a stretch in your hamstrings.
  • Continue lowering until the weight is just below your knees.
  • Hold for one second, push through your feet, contract your abdominals and drive your body up to start position.

Single Leg DeadLift

Single Leg Deadlift

 

 

 

  • Stand upright holding a dumbbell in your right hand in front of your thigh and palm facing in.
  • Bend at your waist while keeping your chest lifted and raising your left leg behind you.
  • Continue lowering until your torso is parallel to the floor.
  • While keeping your spine neutral and your core engaged, drive your body back up to start position.

Stability Ball Hamstring Curl

Stability Ball Hamstring Curl

 

 

 

  • Lie on the floor with your legs extended and your ankles resting on a stability ball.
  • Contract your abdominals bringing your belly button into your spine to protect your lower back.
  • Raise your hips off the ground while keeping your weight in your shoulder blades until your body is in a straight line.
  • Slowly bend your knees and pull the ball in towards your hips until the soles of your shoes are on top of the ball.
  • Hold for one second and slowly press the ball away from your hips until your legs are fully extended.
  • Repeat.

 

Photos courtesy of WORKOUTLABS.COM
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