Routine by Rita Catolino, Fitness Model, Coach & Trainer | Photography by Paul Buceta
Are your hamstrings feeling neglected? If your lower body routine focuses on squats, lunges, and leg extensions, the answer is probably, “yes!” In fact, most women tend to have strength imbalances in this area, with quads often twice as strong as the hams, which can put extra pressure on your joints and leave you susceptible to knee injuries.
The following circuit can help improve these imbalances by strengthening the hamstrings as well as the lower back, core, and glutes. It includes a variety of movements that work the anterior, lateral, and posterior planes for an all-encompassing functional routine that sculpts those hams and glutes.
HOW TO: Perform this circuit twice per week. Complete 15-20 reps of each movement before moving onto the next. Aim for 2-3 rounds, or 4-5 if you’re more advanced.
EQUIPMENT: You’ll need a stability ball, resistance band, barbell, and an incline bench.
STIFF-LEGGED DEADLIFT WITH REACH
Setup: Stand holding an unloaded barbell in front of your thighs, with legs straight but not locked, and with a neutral spine.
Action: Hinge at the hips and lower the barbell towards the floor, stopping at your ankles. At the bottom of the movement, push your hips back slightly and reach forward with the bar to create even more of a “stretch” through the hamstrings. Hold for 1 second, then raise back up to standing. Repeat.
RESISTANCE BAND DONKEY KICK-BACKS
Setup: Get on all fours on the ground holding an end of a resistance band in each hand. Hook one foot in the loop created in the band with a flexed foot.
Action: Extend your leg straight out behind you. Hold for 1 second, then bend your knee and return your leg to the starting position. Complete all reps then repeat on the other side.
BAND SQUAT WITH LATERAL LEG LIFT
Setup: Stand with both feet on a resistance band and hold one end in each hand.
Action: Bend your knees and perform a single squat. Before reaching the top of the movement, lift one leg out to the side. Lower, and return to a squat, then repeat on the other side. Continue alternating for all reps.
SB ROLL WITH GLUTE BRIDGE
Setup: Lie on your back and place your feet on a stability ball with legs extended.
Action: Bend your knees and pull the ball in towards your body, recruiting the hamstrings. At the top of the movement, press your heels into the ball and raise your hips towards the ceiling. Hold for 4 seconds, then lower your hips and extend your legs to return to the starting position. Repeat.
SB HIP THRUST
Setup: Sit with your back against a stability ball with knees bent. Hold a weight plate in front of your hips.
Action: Press into your heels and raise your hips until your thighs are parallel with the floor. Hold for 2-3 seconds, squeezing your glutes, then lower. Repeat.
REVERSE SB HYPEREXTENSION
Setup: Adjust an incline bench to 45 degrees. Place a stability ball between your feet and lie with your torso against the upright part of the bench, facing the seat.
Action: With flexed feet, squeeze the ball and raise your legs in the air until your heels are in line with your head. Hold for 3 seconds, then lower. Repeat.
