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4 Hamstring Workouts to Strengthen Legs (with Hamstring Workout Chart)

by RITFIT manage 12 Sep 2021 0 Comments

Many suffer lower back and hip pain for sitting all day. The hamstring muscles are connected to the bones at the bottom of the lower pelvis. Tight hamstring muscles can lead to the locked pelvis and cause stress on the lower back, which would inadvertently cause pain in the spine and contributes to poor posture.

hamstring workouts with ritfit bench

With consistent hamstring workouts and stretching, many lower back and hip pain will effectively dissipate. Hip and hamstring exercises can help lengthen and loosen back muscles, relieve nerve compression that causes pain.

You could finish these 4 weight bench workouts at home without going to a crowded gym. Let’s face it, the gym is packed with people and you probably don’t want to wait your term. 


1. Hip Thrust

Muscle worked: glutes, hamstrings, abductors

Hamstring Workout Chart hip thrust

Many would agree that the hip thrust is the best glute activation exercise. The size and appearance of your glutes will change dramatically because this bench exercise strengthens your entire thigh musculature. Place a dumbbell or a barbell on top of the thigh to increase the difficulty level if you find the bodyweight version too easy.


2. Elevated Hamstring Walk

Muscle worked: glutes, hamstrings

Hamstring Workout Chart elevated hamstring walk

An excellent home workout bench exercise pushes your body beyond its comfort level and forces it into a unique position. It strengthens your cardiovascular system and improves your stability and balance. Place your arms on the bench and next to your body and lift your pelvis. Start walking while keeping your pelvis up, the faster you walk, the more effective the workout.


3. Reverse Hyperextension

Muscle Worked: glutes and hamstrings

Hamstring Workout Chart reverse hyperextension

Movements like the reverse hyperextension allow trainees to train the hamstrings and glutes in a similar manner to deadlifts without the added spinal loading forces.

To begin the movement, flex the hips, pulling the legs forward. Reverse the motion by extending the hips, kicking the leg back. It is very important not to over-extend the hip on this movement, stopping short of your full range of motion.

The additional load can be added by adding resistance bands when performing the exercise on a bench.


4. Donkey Kicks

Muscle Worked: glutes and hamstrings

Hamstring Workout Chart donkey kicks

Donkey kick with a home workout bench can help strengthen your lower back, and it’s possible to lose the fat around the lower back with the help of this exercise.

Begin on all fours and lift your right leg off the floor until your knee is in line with your hip. Flex your foot and squeeze your glute to raise your heel toward the sky. You are not trying to lift the knee up but try to keep it level as it moves behind you. You should feel your glutes firing away for all reps.  Add dumbbell weights to add difficulty level.


RitFit home workout bench with weight bench exercise chart
RitFit adjustable foldable weight bench
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