Hamstrings

A hip hinge with a barbell that stretches and loads the hamstrings and glutes.

• Stand with the bar at the hips and a slight knee bend.
• Brace and hinge the hips back.
• Slide the bar down the thighs until the hamstrings stretch.
• Keep the back flat and the bar close.
• Drive the hips forward to stand tall.

A hip-hinge deadlift with dumbbells that emphasizes the hamstrings and glutes while keeping only a slight knee bend.

• Stand tall with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
• Soften your knees slightly and brace your midsection.
• Push your hips straight back and slide the dumbbells down the front of your legs.
• Lower until the dumbbells reach mid-shin or you feel a strong hamstring stretch while keeping your back flat.
• Drive your feet into the floor and extend your hips to stand back up.
• Finish tall with the dumbbells at your thighs and repeat.

A machine hamstring exercise done face down by bending the knees to curl a padded lever toward the glutes.

• Adjust the machine so your knees line up with the machine's pivot and the pad rests against the back of your lower legs above your heels.
• Lie face down on the bench with your legs straight and grab the handles or bench edges for support.
• Press your hips into the pad and point your toes forward to set your start position.
• Curl the pad upward by bending your knees until your heels move toward your glutes.
• Pause briefly at the top while keeping your hips down and thighs on the pad.
• Lower the pad back down under control until your legs are straight again.

A lower back exercise on a 45-degree hyperextension bench that targets the spinal erectors and posterior chain.

• Position yourself on the 45-degree hyperextension bench with ankles secured.
• Cross arms over chest or place hands behind head.
• Lower your upper body forward at the hips.
• Stop when your upper body is just below parallel to the floor.
• Lift your torso back up in line with your legs.