JGS Workout Tool

Hamstring

Hamstring Workouts – Bodyweight

Single Leg Romanian Deadlift

Single Leg Romanian Deadlift

  1. Stand with your feet shoulder-width apart and knees slightly bent and raise one leg.
  2. Without changing the bend in your knee, bend at your hips, and lower your torso until it’s almost parallel to the floor.
  3. Tense your glutes and then bring yourself back to the starting position.

Good Mornings

Good Mornings

  1. Stand with your feet a little past shoulder width apart with a slight bend at your knee. Place your hands behind the back of your head.
  2. Keeping your back straight, rotate your hips to bring your shoulders down towards the floor. Stop when your chest is parallel with the floor.

Nordic Hamstring Curl

Nordic Hamstring Curl

  1. Go to your knees and ask someone to hold your ankles.
  2. Put your hands in front of you
  3. With a slight bend in your knees slowly bring your body to the ground (slower is better)
  4. Push up and reset to the starting position.

Hamstring Workouts – Dumbbells

Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift

  1. Stand with a shoulder width stance. Push your butt back while leaving your knees MOSTLY extended.
  2. You should feel a stretch in your hamstrings. When you feel the stretch, push your hips forward to complete the rep.
  3. Do not push your hips all the way forward. This will hyperextend your spine. Just go to a normal standing position.

Dumbell Good Morning

Dumbell Good Morning

  1. Hold the dumbbell in a horizontal or goblet position. With your elbows directly under your fists.
  2. Push your hips back while leaving your knees MOSTLY extended. You should feel a stretch in your hamstrings.
  3. When you feel the stretch push your hips forward until you’re back in a standing position.

Hamstring Workouts – Barbell

Barbell Squats

Barbell Squats

  1. Stand with your feet shoulder-width apart. Maintain the natural arch in your back, squeezing your shoulder blades and raising your chest.
  2. Grip the bar across your shoulders and support it on your upper back. Unwrack the bar by straightening your legs, and take a step back.
  3. Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees.
  4. Raise the bar back to starting position, lift with your legs and exhale at the top.

Low / High Bar Squat

Low / High Bar Squat

  1. For high bar, place the bar on top of your traps or for low bar, pull your shoulder blades back really hard and place the bar on your posterior delts.
  2. Push your hips back and break at the knees. Push your elbows forward to keep yourself from getting pitched too far forward.
  3. Aim to get your hamstrings to parallel with the floor.
  4. Push your heels into the floor and squat back to a standing position.

Barbell Bulgarian Split Squat

Barbell Bulgarian Split Squat

  1. Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement).
  2. You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously.
  3. Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower.
  4. The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.

Olympic / Powerlifting Front Squat

Barbell Bulgarian Split Squat

  1. For an Olympic Front Squat, measure your hands by the markings on the bar to make sure you’re even. Then throw your elbows underneath the bar.
  2. For a Powerlifting Front Squat, measure your shoulders against the bar to make sure you’re even. Throw your shoulders under the bar.
  3. The bar should be set so high on your shoulders it digs into your neck a bit. Make sure to push your elbows up to the ceiling for the entire rep. To make sure you don’t get too pitched forward.
  4. Use the squat stance you would use for a back or goblet squat. Push your hips back to initiate the squat. Break at the knees until you hit parallel depth.
  5. Squat back up to a standing position.

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