30 minute advanced hamstring workout at home

Here's everything you need to try our 30 minute advanced hamstring workout at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Hamstring Walk Outs
  • Circuit 2
  • Single Leg Straight Leg Deadlift with Wall Support
  • Hamstring Walk Out March
  • Floor Wiper

Circuit 1

Complete this round 3 times.

Hamstring Walk Outs

Complete 8 repetitions

The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load.

Benefits of Hamstring Walk Outs

The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights.

How To Do Hamstring Walk Outs

  1. Start in a hip thrust position with the feet pressing into the ground.
  2. Slowly step forward. Take small steps to ensure there is enough time under tension.
  3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings.
  4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position.
  5. Step slowly back to the start position, taking small steps.

Coaching Tips For Hamstring Walk Outs

Follow these cues to perform Hamstring Walk Outs correctly:

  • Use the heels
  • Only go as far as the hamstrings feel able
  • Move slowly and deliberately.

Circuit 2

Complete this round 3 times.

Single Leg Straight Leg Deadlift with Wall Support

Complete 10 repetitions

Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform Single Leg Straight Leg Deadlift with Wall Support correctly:

  • Keep the foot furthest away from the wall on the floor
  • Keep shoulders and hips square, feel the tension in the hamstring
  • Maintain an arch in the lower back.

Hamstring Walk Out March

Complete 8 repetitions

Coaching Tips For Hamstring Walk Out March

Follow these cues to perform Hamstring Walk Out March correctly:

  • Take small, controlled steps
  • Create a lot of tension in the hamstrings throughout
  • Keep a slight bend in the legs while marching.

Floor Wiper

Complete 16 repetitions

The floor wiper is a great core variation that allows you to work the muscles of the obliques with no equipment.

Benefits of Floor Wiper

The main benefit of the floor wiper exercise is the adaptation it creates in making the obliques stronger through using the legs as a load to lift.

How To Do Floor Wiper

  1. Start with the back on the floor and the arms out creating the largest wing span possible. This will allow you to control the movement, through gripping the floor with the hands.
  2. Straighten the legs out so the feet are over the hips.
  3. Lower the feet towards one side, do this slowly with control ensure they are not falling towards the floor.
  4. Once the feet are close to the floor lift them back to the starting position and alternate to the other side.
  5. The lower back is going to come off the floor and stretch the lower back, this isn’t an issue.

Coaching Tips For Floor Wiper

Follow these cues to perform Floor Wiper correctly:

  • Keep legs straight with the feet and knees together
  • Use hands to anchor you to the floor
  • Lower feet slowly to the floor.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.