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Hamstrings

Oblique Tilt

Oblique Tilt

A.

Hold ball, and stand with heels together and toes turned out 45 degrees. Bend right knee, drawing foot toward butt, and place ball behind right knee (squeeze ball tightly); point toes, and bring fingertips behind head with elbows bent out to side to start. Rotate torso toward right as you raise right knee out to side, drawing elbow toward knee. Slowly pulse knee up 2 inches and down 2 inches. Switch sides; repeat.

Squat Hold

Squat Hold

A.

Stand with feet hip-width apart and arms by sides. Squat and extend arms straight out at shoulder height. Record the number of seconds you can hold position with excellent form (hip crease below parallel, knees pushed outward, chest lifted). Once you can go the full minute, do this exercise with arms overhead for more of a challenge.

Lunge Kick

Lunge Kick

A.

Stand with feet hip-width apart and arms by sides. Step right leg back into a reverse lunge, bending both legs 90 degrees, bent right arm forward and bent left arm back to start.

B.

Push through left foot to stand on left leg, kicking right leg in front of you and driving left arm forward and right arm back. Return to start position and continue for 30 seconds. Switch sides; repeat.

Side Lunge to Tuck Jump

Side Lunge to Tuck Jump

A.

Stand with feet hip-width apart and arms by sides. Turn toward right and step right leg forward, pivoting on left foot, to come into a long lunge with right knee bent and left leg straight and bent left arm forward and bent right arm back.

B.

Push off right foot to return to start position and quickly jump as high as you can, tucking knees into chest. Land softly. Switch sides; repeat.

Crisscross Squat

Crisscross Squat

A.

Stand with feet hip-width apart and arms by sides. Jump, crossing right leg in front of left, landing that position for a brief second.

B.

Then jump to uncross legs and landing in a squat. Without pausing, switch sides; repeat. Continue quickly alternating sides.

Squat One-Two Punch

Squat One-Two Punch

A.

Stand with feet staggered, right foot forward, and hands in fists by chin. Squat to start.

B.

Stand, then quick-snap a punch with right hand straight forward, rotating fist palm down at shoulder height. Then quickly punch left hand across body, pivoting on left foot to turn hips forward slightly, rotating fist palm-down at shoulder height of right arm. Switch sides; repeat.

Test Exercise One

Test Exercise One

A.

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B.

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Alternating Glute Bridge

Alternating Glute Bridge

A.

Lie faceup on floor with knees bent and each foot on a Slidez disc, arms by sides on floor with palms up. Lift hips to form a straight line from shoulders to knees to start. Extend left leg, sliding foot forward. Pull it back to start position. Switch sides; repeat.

Hamstring Curl Crunch

Hamstring Curl Crunch

A.

Lie faceup on floor with legs extended and a Slidez disc under each heel, fingertips behind head and elbows bent out to sides to start.

B.

Sit up, bringing heels toward butt. Lower to start position.

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