60 minute advanced hamstring workout with a pull up bar at home

Here's everything you need to try our 60 minute advanced hamstring workout with a pull up bar 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
05/11/23
In This Workout
  • Circuit 1
  • Hamstring Walk Out March
  • Hamstring Walk Outs
  • Single Leg Straight Leg Deadlift with Wall Support
  • Circuit 2
  • Triple Pause Pull Up During Eccentric Phase
  • Pull Up
  • Chin Over Bar Hold
  • Circuit 3
  • Hanging L-Sit Hold
  • Triple Pause Pull Ups During Concentric Phase

Circuit 1

Complete this round 3 times.

Hamstring Walk Out March

Complete 8 repetitions

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.

Hamstring Walk Outs

Complete 8 repetitions

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 10 repetitions

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.

Circuit 2

Complete this round 3 times.

Triple Pause Pull Up During Eccentric Phase

Complete 2 repetitions

Coaching Tips For Triple Pause Pull Up During Eccentric Phase

Follow these cues to perform Triple Pause Pull Up During Eccentric Phase correctly:

  • Complete three pauses during the downward portion of the movement
  • The pause should be at least one second.

Pull Up

Complete 14 repetitions

Coaching Tips For Pull Up

Follow these cues to perform Pull Up correctly:

  • Keep feet together and core tight
  • Do not use any momentum or add speed to the eccentric.

Chin Over Bar Hold

Complete 25 seconds

Coaching Tips For Chin Over Bar Hold

Follow these cues to perform Chin Over Bar Hold correctly:

  • Use a bench or box to find the position, do not jump or do a pull up
  • Create tension in the upper back and hold your chin over the bar
  • Do not rest your chin on the bar.

Circuit 3

Complete this round 3 times.

Hanging L-Sit Hold

Complete 35 seconds

Coaching Tips For Hanging L-Sit Hold

Follow these cues to perform Hanging L-Sit Hold correctly:

  • Keep an active hang position throughout
  • Keep the feet and knees together
  • Point the toes if able.

Triple Pause Pull Ups During Concentric Phase

Complete 2 repetitions

Coaching Tips For Triple Pause Pull Ups During Concentric Phase

Follow these cues to perform Triple Pause Pull Ups During Concentric Phase correctly:

  • Complete three pauses during the upward portion of the movement
  • The pause should be at least one second.

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This workout was made by Sean Klein

Sean Klein

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