30 minute intermediate hamstring workout with dumbbells at home

Here's everything you need to try our 30 minute intermediate hamstring workout with dumbbells 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 Cross Body Straight Leg Deadlift
  • DB Straight Leg Deadlift
  • Circuit 2
  • DB Deadlift
  • DB B-Stance Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

DB Cross Body Straight Leg Deadlift

Complete 12 repetitions

Buy Dumbbells
Secondary
Lower Body
Hinge

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.

DB Straight Leg Deadlift

Complete 14 repetitions

Buy Dumbbells
Primary
Lower Body
Hinge

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.

Circuit 2

Complete this round 3 times.

DB Deadlift

Complete 12 repetitions

Buy Dumbbells
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.

DB B-Stance Straight Leg Deadlift

Complete 8 repetitions

Buy Dumbbells
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.

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This workout was made by Sean Klein

Sean Klein

Signature

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