Time: 15 minutes
Equipment: Dumbbells, resistance band
Good for: Hamstrings
Instructions: Choose three moves below. For each move, do 15 reps, then continue to the next move. Repeat the entire three-move circuit two to three times.
Roxie Jones—NASM-certified trainer, SoulCycle Instructor, and Talent Hack ambassador—is sharing her go-to moves. Sprinkle these exercises into your leg routine two to three times a week, or create a focused hamstrings workout for max results.
Glute Bridge
How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That’s one rep. Complete 15 reps.
Single-Leg Glute Bridge
How to: Lie on your back with your arms out to the side, knees bent, and feet flat on the floor, hip-width apart. Keeping your thighs aligned, straighten one leg so that your toes point up. Squeeze your glutes to lift your hips evenly off the floor, then lower. That’s one rep. Complete 15 reps on each side.
Dumbbell Donkey Kick
How to: Get on all fours on top of your mat. Place a dumbbell at the crease of your knee. Keep your right knee bent at 90 degrees as you lift your leg into the air until your body forms a straight line from shoulders to knee, your right toe kicking toward the ceiling. Reverse the movement to return to start. That’s one rep. Complete 15 reps on each side.
Reverse Plank
How to: Sit on your mat and place your hands on the ground, underneath your shoulders. Press into your hands, stretch your legs out straight, and lift your hips into the air. Your body should form a straight line from feet to torso. Keep your hips raised for three seconds, then lower back to the ground. That’s one rep. Complete 15 reps.
Reverse Plank With Toe Tap
How to: Sit on your mat and place your hands on the ground, underneath your shoulders. Press into your hands, stretch your legs out straight, and lift your hips into the air. Your body should form a straight line from feet to torso. Keep your hips raised while you bend your right knee, and tap your right toes on the ground. Extend your right leg back to the starting position, and repeat on the left side. That’s one rep. Complete 15 reps.
Glute Bridge March
How to: Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms up, at shoulder level. Raise your hips so your body forms a straight line from your shoulders to your knees. Brace your abs and lift your right knee toward your chest. Pause, then lower your right foot. Repeat with the other leg. That’s one rep. Complete 15 reps.
Glute Bridge Tiptoe Walk
How to: Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms up, at shoulder level. Raise your hips so your body forms a straight line from your shoulders to your knees. Brace your abs, bend your right knee, and press your toes into the ground below your butt. Bring the left toes to the same point. Then extend your right leg back to the starting point, followed by your left. That’s one rep. Complete 15 reps.
Crabwalk
How to: Sit with your knees bent and your feet flat on the floor. Position your palms down next to either side of your butt. Push your hands and feet into the floor and raise your torso and thighs a few inches so your butt is hovering above the ground. Take a step forward, simultaneously moving your right hand and left foot. Repeat with your left hand and right foot. That’s one rep. Continue alternating without allowing your butt to drop. Complete 15 reps.
Lying Hamstring Curl
How to: Lie on your back with your knees bent, feet on top of a towel. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position as you extend your legs until they’re completely straight. Then, engage your hamstrings, bend your knees, and bring your feet toward your butt. That’s one rep. Complete 15 reps.
Kick Back With Resistance Band
How to: While standing, loop a resistance band around your left foot, and hold the other end in both hands. Hinge your upper body forward slightly. Press your right leg backward at a diagonal, until it’s completely extended. Return to start. That’s one rep. Complete 15 reps on each side.
Dumbbell Romanian Deadlift
How to: Hold two dumbbells in your hands, stand with your feet hip-width apart, knees slightly bent. Position the dumbbells in front of your thighs, palms facing your body. Keeping your knees slightly bent, press your hips back as you bend at the waist and lower the weights toward the floor. Squeeze your glutes to return to standing. That’s one rep. Complete 15 reps.
Single-Leg Romanian Deadlift
How to: Hold two dumbbells in your hands, stand with your feet hip-width apart, knees slightly bent. Position the dumbbells in front of your thighs, palms facing your body. Keeping your knees slightly bent, extend your right leg back as you bend at the waist and lower the weights toward the floor. Squeeze your glutes to return to standing. That’s one rep. Complete 15 reps on each side.
Dumbbell Good Morning
How to: Stand with your feet shoulder-width apart. Hold two dumbbells in your hands, bend your arms, and place them behind your shoulders. Keeping your knees slightly bent and your torso straight, slowly bend from your hips until your upper body is parallel to the floor. Hold for a moment, then return to start. That’s one rep. Complete 15 reps.
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