Hamstrings

Glute Bridge

Difficulty : Beginner

  1. Lie down with your knees bent and your feet flat on the floor.
  2. Push your hips up so that your butt is elevated and your back straight.
  3. Tense your glutes and raise your hips towards the ceiling.
  4. Once you are at the highest point you can manage, hold the position for a few seconds, and then slowly return to the starting position

Dumbells Goblet Squats

Difficulty : Beginner

  1. Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than shoulder width.
  2. Sink down into the squat, keeping your elbows inside the track of your knees.
  3. Push through your heels while keeping your chest up and return to starting position.

Deadlift

Difficulty : Advanced

  1. Stand with your mid-foot under the bar and grip the bar with your hands, about a shoulder width apart.
  2. Bend your knees, then lift the bar by straightening your back. It is important to keep your back straight.
  3. Stand to your full height and hold.
  4. Lower the bar to the floor by bending your knees and keeping your back straight.

Sumo Deadlift

Difficulty : Intermediate

  1. Stance width can vary with a sumo DL. Some prefer toes near the plates. Others prefer a more narrow stance to get more drive off the floor.
  2. Make sure your arms are inside your legs. The bar should be just over your mid-foot. Flatten your back and push your heels into the floor.
  3. Try to extend your knees and hips simultaneously.