30 minute intermediate hamstring workout with dumbbells and a resistance band at home

Here's everything you need to try our 30 minute intermediate hamstring workout with dumbbells and a resistance band 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • DB B-Stance Straight Leg Deadlift
  • Circuit 2
  • DB Single Leg Straight Leg Deadlift with Wall Support
  • DB Crush Grip Away from Body Straight Leg Deadlift
  • DB Deadlift

Circuit 1

Complete this round 3 times.

DB B-Stance Straight Leg Deadlift

Complete 8 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For DB B-Stance Straight Leg Deadlift

Follow these cues to perform DB B-Stance Straight Leg Deadlift correctly:

  • Make sure you keep the supporting foot facing outward and on your tip toes
  • Only hinge to where your able to maintain an arch in the lower back.

Circuit 2

Complete this round 3 times.

DB Single Leg Straight Leg Deadlift with Wall Support

Complete 10 repetitions

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Primary
Lower Body
Hinge

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.

DB Crush Grip Away from Body Straight Leg Deadlift

Complete 10 repetitions

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Primary
Lower Body
Hinge

The double kettlebell gorilla row is an excellent horizontal pull variation that also requires a great deal of core stability and lumbar spine stabilisation.

Benefits of DB Crush Grip Away from Body Straight Leg Deadlift

The main benefit of the double gorilla row is strength gain in the horizontal pull movement pattern. It can also be used to gain muscle in the upper and lower back muscles. Finally it’s a great movement for athletes as the learn to perform pulls whilst generating a lot of stability.

How To Do DB Crush Grip Away from Body Straight Leg Deadlift

  1. Start with the kettlebells at the hips with the arm straight.
  2. Bend slightly at the knees and the hips and hinge into the pulling position.
  3. Ensure your back is straight and able to maintain the weight.
  4. Pull the kettlebell until your elbows are inline with your belly button.
  5. Control the kettlebells back to the starting position.

Coaching Tips For DB Crush Grip Away from Body Straight Leg Deadlift

Follow these cues to perform DB Crush Grip Away from Body Straight Leg Deadlift correctly:

  • Keep the DB underneath your shoulders with the elbows locked
  • This will put more pressure on your lower back but will still target the hamstrings, use a conservative weight.

DB Deadlift

Complete 12 repetitions

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Primary
Upper Body
Hinge

Coaching Tips For DB Deadlift

Follow these cues to perform DB Deadlift correctly:

  • Keep the dumbbells by your side
  • Lower the dumbbells to your knees, folding into the hips and keeping the back straight
  • Once you pass the knees begin to lower the hips
  • Do not touch the floor if you do not have the range of motion.

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This workout was made by Sean Klein

Sean Klein

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