30 minute beginner hamstring workout with dumbbells and a resistance band

Here's everything you need to try our 30 minute beginner hamstring workout with dumbbells and a resistance band. 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
  • DB Single Leg Straight Leg Deadlift with Wall Support
  • Circuit 2
  • Banded Hamstring Curl
  • DB Straight Leg Deadlift
  • DB Cross Body Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

DB Single Leg Straight Leg Deadlift with Wall Support

Complete 7 repetitions

The DB single leg straight leg deadlift with wall support is one of the best single leg hinging exercises in our exercise library.

Benefits of DB Single Leg Straight Leg Deadlift with Wall Support

The main benefit of this exercise is to build strength in the hamstring and lower back, but it also targets other areas of the posterior chain like the muscles in the glutes. It is a great exercise to transition from the more simple bi-lateral hinging movement pattern to the more complex single leg hinging. Using the wall takes away some of the balance aspects to the exercise and allows us to put emphasis on the hinging movement. This doesn’t by any means make the movement easy technically, keeping the hips inline is a real challenge and requires a lot of intentional thought from even very advanced trainees.

How To Do DB Single Leg Straight Leg Deadlift with Wall Support

  1. Place the hand one the wall with the dumbell in the other hand.
  2. Lift the leg closest to the wall off the floor and bend the knee and the hip on the leg that is grounded.
  3. Hinge at the hips, keeping the back straight and an arch in the lower back.
  4. Once you feel a pull in the hamstring return to the starting position.

Coaching Tips For DB Single Leg Straight Leg Deadlift with Wall Support

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

  • Keep shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the KB close to the body
  • Stability is more important than weight.

Circuit 2

Complete this round 3 times.

Banded Hamstring Curl

Complete 12 repetitions

Coaching Tips For Banded Hamstring Curl

Follow these cues to perform Banded Hamstring Curl correctly:

  • Attach the band just above the ankles, curl towards the glutes
  • Don't add much speed
  • Focus on contracting the hamstrings.

DB Straight Leg Deadlift

Complete 10 repetitions

Coaching Tips For DB Straight Leg Deadlift

Follow these cues to perform DB Straight Leg Deadlift correctly:

  • Pinch the shoulder blades together
  • Slowly move the chest towards the floor
  • Keep the dumbbell close to the body and the hips high after the initial bend.

DB Cross Body Straight Leg Deadlift

Complete 8 repetitions

Coaching Tips For DB Cross Body Straight Leg Deadlift

Follow these cues to perform DB Cross Body Straight Leg Deadlift correctly:

  • Bend at the knees and the hips, bring the opposite hand to the opposite foot, bend at the spine and reach as far as able.

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This workout was made by Sean Klein

Sean Klein

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