{"id":5770,"date":"2023-06-26T12:08:00","date_gmt":"2023-06-26T12:08:00","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=5770"},"modified":"2024-04-30T17:47:15","modified_gmt":"2024-04-30T17:47:15","slug":"build_strong_hamstrings_with_these_5_exercises","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/build_strong_hamstrings_with_these_5_exercises\/","title":{"rendered":"Build STRONG Hamstrings With These 5 Exercises"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Here are 5 of my go-to exercises for stronger and more resilient hamstrings. Many of these exercises require a fairly minimal amount of equipment so they can be done at home or the gym. <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Front Foot Elevated Staggered Stance RDL\/Reverse Lunge Combo<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise combines a staggered stance RDL and a reverse lunge. Starting from the elevated surface largely reduces the amount of assistance the supporting leg provides. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Front Foot Elevated Staggered Stance RDL\/Reverse Lunge Combo\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/7tdKzhMrPlg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start on a stable elevated surface like a weight plate. The elevation should be very moderate. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start with your feet in a square stance. Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>On the foot of the planted\/working leg, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the ground\/surface for the duration of the exercise. Pretend you are suctioning or screwing your foot to the surface. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Now step backwards like you are going to do a reverse lunge, and simultaneously hinge\/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. This \u2018\u2019lunging\u2019\u2019 side will serve as a \u201ckickstand,\u201d and will provide minimal assistance. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Do not relax or lose tension when you are in the bottom position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>When you reach your full range (a range where YOU can maintain form\/feels good), engage your posterior chain muscles and press your body away from the floor and back to the top\/starting position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Hamstring Walk-Outs <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise, which is SO much tougher than it looks, strengthens the hamstrings and glutes, and improves lumbo-pelvic stability.\u2063 \u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Hamstring Walk-Outs\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/O_rDyqg-YY4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>As this exercise is incredibly difficult (particularly in terms of anti-rotation), you may keep your upper arms on the floor. Aim to use as little support from your upper body as possible. \u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on the floor, and place your feet on a roller. If you don\u2019t have a roller you may keep your feet on towels or slider pads.\u2063\u2063\u2063 \u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In the starting position, your knees should be bent to roughly 90 degrees.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Extend your hips by squeezing your glutes, NOT by arching your lower back and flaring your ribcage. \u2063\u2063\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In the top position, your body should form a straight(ish) line from your shoulders to knees.\u2063\u2063 Maintain this position as best you can for the duration of the exercise.\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>While keeping your torso and hips as still as possible, walk the roller forward with your feet. Use small and controlled \u2018\u2019walks.\u2019\u2019 \u2063\u2063 \u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Once you reach your end range (a range where you are able to maintain proper form), perform the reverse movements and walk your feet back to the starting position.\u2063\u2063 \u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Do a proper \u2018\u2019reset\u2019\u2019 every time you return to the starting position. Many people skip this key step.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to collapse. \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In terms of breathing, do what works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Nordic Curls <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves the eccentric strength in the hamstrings.\u2063\u2063\u2063\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Nordic Curls\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/Dx0KUPLY1Ak?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u2063\u2063\u2063\u2063\u2063In terms of anchoring your feet\/ankles, there are several options. I am using an awesome piece of equipment that is for this exercise (and many other exercises).  Learn more about this below. You can also have a partner hold onto your ankles, you can anchor your feet under a couch or a barbell, or you can kneel against a Bosu and can rest your feet against a wall (I\u2019ve posted this variation on here).\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Get into a tall kneeling stance. Adopt your preferred knee width. Your body should be in a straight line from your head to knees.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>While keeping your body in a straight(ash) line from your head to knees, take 3-5 seconds and use your hamstrings to control the movement as you extend your knees and lower your body down to your full range. Use a range that allows you to maintain proper form. \u2063\u2063 \u2063\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Once you\u2019ve hit the bottom position use your upper body and press back to the starting position. Aim to keep your arms in a similar position to when you are performing push-ups. \u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from knee to knee.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#e3e2e2\">I&#8217;m using a Base Bench from Base Blocks. You can use my code MEGHAN to save 10%. <strong><a href=\"https:\/\/www.baseblocks.fit\/pages\/the-basebench\" target=\"_blank\" rel=\"noreferrer noopener\">Learn more<\/a><\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"http:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-27.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-6491\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-27.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-27.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#efefef\">Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 39 countries worldwide. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. <strong>Great for home AND gym workouts!<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a> <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Band Resisted Hamstring Eccentrics \u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves the eccentric strength in the hamstrings, and serves as a great hamstring \u2018\u2019stretch.\u2019\u2019 \u2063\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Hamstring Eccentrics \u2063\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/C0qcbOKSa00?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Attach a resistance band around a secure surface and loop it around your ankle (more than once so the band doesn&#8217;t slide).\u2063 \u2063\u2063\u2063\u2063I fastened the band around a heavy dumbbell. \u2063 \u2063\u2063\u2063\u2063\u2063There should be resistance in the band for 100% of the exercise. \u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u2063Lie on your back. Your head, torso, and hips should be in a stacked position.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Extend your leg so it is in a vertical position. Extend your other leg and keep it relatively flat to the floor.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Now actively lower your leg towards the floor using your hamstrings.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u2063Once you reach a range where you are able to maintain proper form, use the hamstrings to control the movement and take 3-5 seconds to return your leg to the starting position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>This eccentric component is the most important part of the exercise. \u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aside from the moving leg, the rest of your body should remain in a fixed position.\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u2063\u2063\u2063For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate. Your torso and hips should remain square to the ceiling, and flat on the floor.\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For the duration of the exercise, keep your core muscles braced (360 degree brace around the spine). \u2063\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Half Kneeling Hamstring Pulses<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the hamstrings, and improves knee mobility. <\/p>\n\n\n\n<p class=\"has-text-align-left\">In the first part of the video I\u2019m pressing my hands against a wall. This removes the balance component and allows you to purely focus on the hamstrings.\u2063 I also attached a light weight around my ankle, but start out using bodyweight only.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Half Kneeling Hamstring Pulses\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Acz3MPzLh34?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Get into a half kneeling position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Extend your arms, and press your hands against a wall\/surface. Maintain this press for the duration of the set. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place an object so it is in line with your back foot\/ankle. \u2063 \u2063\u2063\u2063\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>While keeping your knee bent and on the floor, use your hamstrings to lift your foot and ankle over the object, then back to the starting position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Repeat for the target number of reps. \u2063 \u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Do not let your foot or leg strike the object. \u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>On the front foot, maintain a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes.\u00a0\u2063\u2063\u2063\u2063\u2063\u2063Pretend you are suctioning or screwing your foot to the floor. \u2063This will really help with balance. \u2063\u2063\u2063\u2063 \u2063 <\/li>\n\n\n\n<li>For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, hips to rotate, or hip to drop on one side.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/10\/Pistol-Squat-2-scaled.jpg?resize=495%2C640&#038;ssl=1\" alt=\"\" class=\"wp-image-9683\" width=\"495\" height=\"640\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/10\/Pistol-Squat-2-scaled.jpg?w=1979&amp;ssl=1 1979w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/10\/Pistol-Squat-2-scaled.jpg?resize=232%2C300&amp;ssl=1 232w\" sizes=\"auto, (max-width: 495px) 100vw, 495px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\">Are you looking to do your first pistol squat ever and have been really frustrated with your lack of progress? Or can you already do pistol squats but want to improve your form, increase your reps, and learn more advanced variations? If so, The Ultimate Pistol Squat Program is for YOU! Being followed by people of all genders in at least 25 countries. <strong>Great for home AND gym workouts!\u00a0<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pistol-squat-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here are 5 of my go-to exercises for stronger and more resilient hamstrings. Many of these exercises require a fairly minimal amount of equipment so they can be done at home or the gym. #1) Front Foot Elevated Staggered Stance RDL\/Reverse Lunge Combo This exercise combines a staggered stance RDL and a reverse lunge. Starting from the elevated surface largely reduces the amount of assistance the supporting leg provides. Coaching Tips: #2) Hamstring Walk-Outs This exercise, which is SO much tougher than it looks, strengthens the hamstrings and glutes, and improves lumbo-pelvic stability.\u2063 \u2063\u2063 Coaching Tips: #3) Nordic Curls This exercise improves the eccentric strength in the hamstrings.\u2063\u2063\u2063\u2063\u2063 Coaching Tips: I&#8217;m using a Base Bench from Base Blocks. You can use my code MEGHAN to save 10%. Learn more. Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 39 countries worldwide. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! LEARN MORE #4) Band Resisted Hamstring Eccentrics \u2063 This exercise improves the eccentric strength in the hamstrings, and serves as a great hamstring \u2018\u2019stretch.\u2019\u2019 \u2063\u2063\u2063 Coaching Tips: #5) Half Kneeling Hamstring Pulses This exercise strengthens the hamstrings, and improves knee mobility. In the first part of the video I\u2019m pressing my hands against a wall. This removes the balance component and allows you to purely focus on the hamstrings.\u2063 I also attached a light weight around my ankle, but start out using bodyweight only. Coaching Tips: Are you looking to do your first pistol squat ever and have been really frustrated with your lack of progress? Or can you already do pistol squats but want to improve your form, increase your reps, and learn more advanced variations? If so, The Ultimate Pistol Squat Program is for YOU! Being followed by people of all genders in at least 25 countries. Great for home AND gym workouts!\u00a0 LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":10411,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,18,1,34,33,20,26,592,626],"tags":[500,464,811,446,899,900,943,939,940,946,942,944,949,950,953,945,941,1502,209,466,428,483,487,480,65,911,347,413,72,374,384,898,938,948,300,360,77,432,359,430,363,362,141,361,947,415,951,414,491,426,434,492,952,433,479,668,669,688,667,571,625,443,754,536,411,747,445],"class_list":["post-5770","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-bodyweight-workouts","category-fitness","category-glute-exercises","category-hamstring-exercises","category-hinging-movement","category-lower-body-exercises","category-minimal-equipment","category-mobility","tag-athlete-training","tag-athlete-workouts","tag-athletic-training","tag-balance-training-for-runners","tag-best-glute-exercise","tag-best-glute-workout","tag-best-hamstring-building-exercise","tag-best-hamstring-building-exercises","tag-best-hamstring-building-workout","tag-best-hamstring-building-workouts","tag-best-hamstring-exercise","tag-best-hamstring-exercises","tag-best-hamstring-strengthening-exercise","tag-best-hamstring-strengthening-exercise-for-athletes","tag-best-hamstring-strengthening-exercise-for-runners","tag-best-hamstring-workout","tag-best-hamstring-workouts","tag-butt-strengthening","tag-deadlifting-for-women","tag-deadlifts-for-women","tag-eccentric-training-hamstrings","tag-glute-building","tag-glute-building-workouts","tag-glute-exercise","tag-glute-exercises","tag-glute-strengthening","tag-glute-training","tag-glute-training-for-females","tag-glute-training-for-men","tag-glute-training-for-women","tag-glute-workout","tag-glute-workouts","tag-hamstring-building","tag-hamstring-curl","tag-hamstring-curls","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-exercises-for-women","tag-hamstring-exerciss","tag-hamstring-injury-rehab","tag-hamstring-prehab","tag-hamstring-rehab","tag-hamstring-strengthening","tag-hamstring-training","tag-hamstring-training-for-athletes","tag-hamstring-training-for-females","tag-hamstring-training-for-runners","tag-hamstring-training-for-women","tag-hamstring-workout","tag-hamstring-workouts","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-men","tag-hamstring-workouts-for-runners","tag-hamstring-workouts-for-women","tag-home-workout","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workout-program","tag-home-workouts","tag-prehab-for-runners","tag-running-exercises","tag-running-training","tag-running-workout","tag-running-workouts","tag-single-leg-deadlifts","tag-sports-training","tag-strength-training-for-runners","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Build STRONG Hamstrings With These 5 Exercises -<\/title>\n<meta name=\"description\" content=\"Here are 5 of my go-to exercises for stronger and more resilient hamstrings. 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