Tip: Hammies at Home

It's tough to really hit your hamstrings and glutes when you don't have access to weights, but it's not impossible. Try this.


Can't get to the gym? Then you're probably doing push-ups, bodyweight squats, ab work, etc. But what about your hamstrings? Hamstring-dominant bridges will get the job done.

Hamstring Bridge Drop Set

With these you're hitting your hamstrings and your glutes, while also working one leg at a time. As if these aren't hard enough, you'll start on one leg then drop to two. Using this as a form of mechanical drop set will help add some intensity to your bodyweight-only workouts.

Key Tips:

  • Use a chair, your couch, or a bench.
  • Place both feet up, creating a 90-degree angle in your knees.
  • Take one leg off and hang it in the air. Point your toes up.
  • Initiate by squeezing your butt and hamstrings, then driving your hips up. Think about digging your planted heel down as you lift.

Complete desired reps on each leg, then go straight to both legs. If you're doing it right, your hamstrings will know about it!

Gareth Sapstead is a leading strength and physique coach from the UK. He specializes in problem solving and breakthrough training techniques.

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