At home Hamstrings
are you….
📍Training at home
📍low on equipment
📍noticing one leg is stronger than the other?
📍 Looking for some new workout moves?
Furniture Slider Hamstring Curls
How to do it:
Place your heels on the slider or towel, extend your legs out in front of you.
Drive through your heels and squeeze your glutes and lift your hips
Pull your heels towards your butt
Press your feet away from your body
Banded Hamstring Curls
How to do it :
Attach your band around a stable object like a squat rack, pole, heavy table leg etc.
Place your bench or chair a couple of feet in front of the band
Place feet inside of the band and pull your heels towards your butt, squeeze for 1-2 seconds before slowly releasing
Foam Roller Hamstring Curls
How to do it:
Place the foam roller underneath the back of your ankle and lay down
Drive your body away from the floor, once your hips are off of the ground pull the foam roller to underneath your feet
Push the foam roller away from your feet and return to the starting position
Nordic Curls
How to do it :
For this one you’ll need something you can wedge your feet under OR a partner that is willing to hold your feet for you
Begin the exercise in an upright kneeling position
Lower your body down to the floor and have your hands ready in your push up posistion
once you make contact with the ground, push your hands away from the floor
be sure to squeeze your whole body here as you return back to the starting position
These movements are a great way to isolate your hamstrings at home with minimal to no equipment. (I have so many variations for these moves so if you haven’t checked out some of my older posts make sure to go visit the links below.
Upper + Lower Body movements with a foam roller
No matter what movements you do or don’t do out there, remember one thing. Consistency is always 🔑 . Stick to the plan and give it a chance to actually work. Program hopping from workout to workout isn’t going to get you anywhere.
If you are unsure about what type of workout plan you should be following, schedule your free consult today, and let’s build a plan for you. No more wishing and hoping for the things you want, let’s make sure it happens.