45 minute advanced hamstring workout with a pull up bar

Here's everything you need to try our 45 minute advanced hamstring workout with a pull up bar. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Hamstring Walk Outs
  • Circuit 2
  • Hamstring Walk Out March
  • Single Leg Straight Leg Deadlift with Wall Support
  • Bent Arm Pull Up Isometric
  • Circuit 3
  • Straddle L Hang
  • Hanging Leg Raises With Legs Straight

Circuit 1

Complete this round 4 times.

Hamstring Walk Outs

Complete 8 repetitions

Secondary
Lower Body
Hinge

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.

Hamstring Walk Out March

Complete 8 repetitions

Secondary
Lower Body
Hinge

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.

Single Leg Straight Leg Deadlift with Wall Support

Complete 10 repetitions

Secondary
Lower Body
Hinge

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.

Bent Arm Pull Up Isometric

Complete 25 seconds

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Secondary
Upper Body
Vertical Pull

Coaching Tips For Bent Arm Pull Up Isometric

Follow these cues to perform Bent Arm Pull Up Isometric correctly:

  • Hold as stable position as possible creating a lot of tension in the biceps and upper back
  • Keep the feet and toes together.

Circuit 3

Complete this round 3 times.

Straddle L Hang

Complete 15 seconds

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Core
Trunk
Anterior Core

Coaching Tips For Straddle L Hang

Follow these cues to perform Straddle L Hang correctly:

  • Maintain an active hang throughout
  • Try and keep the legs straight and point the toes
  • This is a very challenging exercise, skip if you cannot perform it to a high standard.

Hanging Leg Raises With Legs Straight

Complete 8 repetitions

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Core
Trunk
Anterior Core

Coaching Tips For Hanging Leg Raises With Legs Straight

Follow these cues to perform Hanging Leg Raises With Legs Straight correctly:

  • Raise the legs to hip level till they are in the l-hang position and lower them down slowly.

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This workout was made by Sean Klein

Sean Klein

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