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Exercises

Hamstrings

Nineteen movements Reckoner can prescribe for the hamstrings, across barbell, dumbbells, machines and cables and bodyweight. Every one carries the cue the watch shows you mid set.

Every one of them has a full page.

Hinge

45 degree back extension

Squeeze up with the glutes, stop level.

Bodyweight

 Hinge

90 degree back extension

Hips on the pad, rise until you are level.

Bodyweight

 Hinge

Cable pull-through

Hinge at the hips, squeeze glutes to stand.

Machines and cables

 Hinge

Conventional deadlift

Flat back, take the slack out first.

Barbell

 Hinge

Dumbbell Romanian deadlift

Hinge to the hamstring stretch, no further.

Dumbbells

 Knee isolation

Glute ham raise

Curl up from the knees, hips stay straight.

Bodyweight

 Hinge

Good morning

Soft knees, hinge with a flat back.

Barbell

 Hinge

Kettlebell swing

Snap the hips, let the bell float.

Dumbbells

 Knee isolation

Lying leg curl

Hips on the pad, curl under control.

Machines and cables

 Knee isolation

Nordic curl

Fight the fall, hips stay extended.

Bodyweight

 Hinge

Reverse hyperextension

Squeeze the glutes, legs up to level.

Bodyweight

 Hinge

Romanian deadlift

Hinge to the hamstring stretch, no further.

Barbell

 Knee isolation

Seated leg curl

Curl hard, lower under control.

Machines and cables

 Hinge

Single-leg Romanian deadlift

Keep the hips square as you hinge.

Bodyweight

 Knee isolation

Sliding leg curl

Heels slide out. Hips stay up.

Bodyweight

 Knee isolation

Standing cable leg curl

Curl the heel back, thigh stays still.

Machines and cables

 Hinge

Stiff-leg deadlift

Knees almost straight, push the hips back.

Barbell

 Hinge

Sumo deadlift

Flat back, knees out over the toes.

Barbell

 Hinge

Trap bar deadlift

Flat back, push the floor away.

Barbell

Cardio machines that work the hamstrings

Information only. None of this counts toward your weekly sets for the hamstrings.

Air bikeSecondary EllipticalSecondary Indoor bikeSecondary Rowing machineSecondary Stair climberSecondary TreadmillSecondary

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