How to Strengthen Your Rotator Cuff! (9 Minute Home Workout)

Home Hamstring Workout (NO EQUIPMENT!)

Today I’ll show you a great home hamstring workout! No equipment needed.

Most home leg workouts put stress on the front of your thighs, but this one is only for this on the backside. Focus is the hamstrings, but you will also feel it working your glutes and your calves. You can do this entire workout from the comfort from your own home or you can take it to the gym with you and do it as a finisher after your booty, hamstring or leg workout.

Why Target Your Hamstrings?

Strong hamstrings are beautiful and super functional. They’re especially important if you have knee issues, if you’re a runner or an athlete competing in any sport that requires you to use your legs. If any of those apply to you, you should definitely watch this video and do the workout with me. It takes only eight minutes and all you need is a mat and a timer.

So now you know why you should train your hammies. Are you ready? Let’s dive into it!

The Exercises

First I will take you through the technique for the four different exercises we’re gonna do in today in the home hamstring workout.

Exercise 1: Glute Bridge Walk Out

Exercise 1 is a Glute Bridge Walk Out. Lie on your back with your knees bent. Lift your toes and hips up, and keep them up, while stepping forward one foot at a time for 4 steps. The bigger steps you take, the more difficult the exercise becomes. Return to the starting position with four steps. If you can, keep your hips up throughout this whole exercise. Make sure your toes stay lifted and your butt stays lifted as high as possible. You want to keep a straight line through your hips and knees.

Exercise 2: Glute March

The second exercise is a Glute March. To begin, lie flat on your back and bend your knees. This time you can keep your toes on the floor and just lift your hips. Staying up here throughout the exercise, you’re gonna lift one leg up, put it back down and switch legs. Like you’re marching and lifting your knees high up but in a supine position.

Exercise 3: Reverse Plank Leg Raises

The third exercise is a Reverse Plank Leg Raises. You’re gonna lie flat on your back with your legs straight. Now come up on your hands, make sure your fingers are pointing towards your toes. Make sure your elbows are straight and your shoulders are pushed back away from your ears. This is a reverse plank. From this reverse plank position, keeping your knee straight, lift up one leg and hold for a brief moment. Then place it back down and switch. Make sure to keep your hips up throughout all the repetitions.

Exercise 4: Reverse Saw

The fourth exercise is the Reverse Saw. Starting position: Stretch out your legs in front of you, come up on your elbows and lift your hips up. From this reverse plank on your elbows, do a see-saw motion back and forth by flexing and extending your ankles. Make sure you keep your shoulders down and away from your ears. Press the weight down through your elbows and through your heels. Keep your hips lifted the whole time – it’ll get difficult at the end but you can do it!

Work Your Hammies With Me

I’ve done a full video of this home hamstring workout, allowing you to do it with me in real time.
If you want to skip the intro and exercise breakdown the home hamstring workout starts at 3:05 min.

It’s gonna be 3 rounds of 4 x 30 seconds of work + 10 seconds of rest.
No break between the rounds so you will be working out with me for 8 minutes in total. Of course you can pause the video any time. I use a timer app called Tabata in my iPhone and you can download that for free from the App Store. It tells you with a beep when to rest and when to work, so I definitely recommend using this instead of the regular timer on your phone. Otherwise, just put this video on and you can use the built-in timer in the video!

Trainers notes

Make sure you push as hard as you can throughout the whole workout. Be strict with your technique and keep those hips up. I know it’s gonna be really, really hard, especially at the end, but you can do it! If 30 seconds is too much for these exercises you can change the timer and do, for instance, 20 seconds of work and 10 seconds of rest instead. If one of the exercises is too difficult for you, feel free to leave that one out for now and just do the exercises you feel like you can do with good technique.

This is a tough home hamstring workout and you will probably feel it in your calves and your glutes as well. That is perfectly okay, we are working the whole lower posterior chain of your body. If you don’t feel it in your hamstrings (back of your thighs all the way from your hips to behind your knees), please go back and watch the instructions in the video. Before the workout starts I go through the technique of each individual exercise.

If you give this home hamstring workout a try, let me know how you like it! Would love som feedback so I know what to film for future videos.

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How to Strengthen Your Rotator Cuff! (9 Minute Home Workout)