45 minute beginner hamstring workout with rings at home

Here's everything you need to try our 45 minute beginner hamstring workout with rings 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.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Hamstring Walk Outs
  • Single Leg Straight Leg Deadlift with Wall Support
  • Ring Kneeling Tricep Extensions
  • Circuit 2
  • Ring Fall-Outs
  • Tall Plank Knee to Elbow
  • Bottom of Press Up Hold

Circuit 1

Complete this round 3 times.

Hamstring Walk Outs

Complete 7 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.

Single Leg Straight Leg Deadlift with Wall Support

Complete 8 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.

Ring Kneeling Tricep Extensions

Complete 8 repetitions

Buy Rings
Isolation
Upper Body
Triceps

Coaching Tips For Ring Kneeling Tricep Extensions

Follow these cues to perform Ring Kneeling Tricep Extensions correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

Circuit 2

Complete this round 3 times.

Ring Fall-Outs

Complete 8 repetitions

Buy Rings
Core
Trunk
Anterior Core

Coaching Tips For Ring Fall-Outs

Follow these cues to perform Ring Fall-Outs correctly:

  • Slowly press your hands overhead, resisting the extension of the lower back.

Tall Plank Knee to Elbow

Complete 12 repetitions

Core
Trunk
Anterior Core

The tall knee to elbow exercise is a very effective anterior core exercise that can be used by people of all abilities.

Benefits of Tall Plank Knee to Elbow

The main benefit of the tall plank knee to elbow is it’s ability to develop strength in the anterior core musculature.

How To Do Tall Plank Knee to Elbow

  1. Start in a stable top of press up hold position.
  2. Lift one leg and bring it to the elbow (or as close as your mobility allows).
  3. Return slowly with control to the start position.

Coaching Tips For Tall Plank Knee to Elbow

Follow these cues to perform Tall Plank Knee to Elbow correctly:

  • Bring the knee out and round to touch the elbow
  • Keep the elbows locked throughout
  • Move slowly with control.

Bottom of Press Up Hold

Complete 20 seconds

Secondary
Upper Body
Horizontal Press

Coaching Tips For Bottom of Press Up Hold

Follow these cues to perform Bottom of Press Up Hold correctly:

  • Keep tension in the chest
  • Keep shoulders and hips inline.

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.