45 minute intermediate hamstring workout with dumbbells and kettlebells at home

Here's everything you need to try our 45 minute intermediate hamstring workout with dumbbells and kettlebells 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 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
  • DB Crush Grip Away from Body Straight Leg Deadlift
  • KB Single Leg Straight Leg Deadlift
  • Circuit 3
  • Hammer Grip DB Good Morning
  • Offset DB Staggered Stance Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

DB Single Leg Straight Leg Deadlift with Wall Support

Complete 10 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.

DB Crush Grip Away from Body Straight Leg Deadlift

Complete 10 repetitions

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.

KB Single Leg Straight Leg Deadlift

Complete 7 repetitions

Coaching Tips For KB Single Leg Straight Leg Deadlift

Follow these cues to perform KB Single Leg Straight Leg Deadlift 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 3

Complete this round 3 times.

Hammer Grip DB Good Morning

Complete 10 repetitions

Coaching Tips For Hammer Grip DB Good Morning

Follow these cues to perform Hammer Grip DB Good Morning correctly:

  • Secure the DB at the chest
  • Bend the knees and hips slightly
  • Feel tension in the hamstrings
  • Keep an arch in the lower back.

Offset DB Staggered Stance Straight Leg Deadlift

Complete 10 repetitions

Coaching Tips For Offset DB Staggered Stance Straight Leg Deadlift

Follow these cues to perform Offset DB Staggered Stance Straight Leg Deadlift correctly:

  • Maintain an arch in the lower back throughout
  • Use the back leg in a kickstand as a guide, remain on your toes throughout
  • Do not let the single DB cause any rotation.

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This workout was made by Sean Klein

Sean Klein

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