Kneel on a padded surface and secure your feet under a stable object or have a partner hold them down.- Slowly lower your upper body towards the ground while keeping your back straight.
- Use your hamstrings to control the descent and pull yourself back up.
- Repeat for the desired number of reps.
- Lie face down on a bench, holding a dumbbell between your feet.
- Curl the dumbbell towards your glutes by bending your knees.
- Slowly lower the dumbbell back down, extending your legs.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs.
- Hinge at your hips and lower the dumbbells towards your feet, keeping your back straight.
- Return to the starting position by engaging your hamstrings and glutes.
- Keep your core tight throughout the movement.
- Repeat for the desired number of reps.
- Stand with one foot slightly forward and the other back, holding a dumbbell in each hand.
- Hinge at your hips and lower the dumbbells towards your front foot, keeping your back straight.
- Return to the starting position by engaging your hamstrings and glutes.
- Keep your core tight throughout the movement.
- Repeat for the desired number of reps before switching legs.
- Stand with your feet shoulder-width apart, holding a barbell in front of your thighs.
- Hinge at your hips and lower the barbell towards your feet, keeping your back straight.
- Return to the starting position by engaging your hamstrings and glutes.
- Keep your core tight throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet wider than shoulder-width apart, toes pointing outward, and a barbell in front of you.
- Lower your hips and grasp the barbell with both hands, keeping your back straight.
- Drive through your heels to lift the barbell while engaging your hamstrings and glutes.
- Lower the barbell back down with control.
- Repeat for the desired number of reps.
- Adjust the leg curl machine so that the pad is positioned just above your ankles.
- Sit on the machine and curl your legs towards your glutes by bending your knees.
- Slowly extend your legs back out, resisting the weight.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Position yourself on a glute-ham developer machine, with your feet secured and your thighs resting on the pads.
- Lower your upper body towards the ground while keeping your back straight.
- Use your hamstrings to pull yourself back up to the starting position.
- Squeeze your glutes at the top of the movement.
- Repeat for the desired number of reps.
- Lie on your back with one heel on an exercise ball and the other leg extended straight up.
- Lift your hips off the ground and curl the ball towards your glutes by bending your knee.
- Slowly extend your leg back out, rolling the ball away from you.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps before switching legs.
- Lie on your back with both heels on a stability ball and your arms at your sides.
- Lift your hips off the ground and curl the ball towards your glutes by bending your knees.
- Slowly extend your legs back out, rolling the ball away from you.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.