60 minute intermediate hamstring workout with rings

Here's everything you need to try our 60 minute intermediate hamstring workout with rings. 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
01/04/24
In This Workout
  • Circuit 1
  • Hamstring Walk Outs
  • Single Leg Straight Leg Deadlift with Wall Support
  • Hamstring Walk Out March
  • Circuit 2
  • Ring Top of Row Lateral Glides
  • Ring Long Lever Plank
  • Archer Ring Row
  • Circuit 3
  • Ring Side Plank
  • Tall Ring Plank March

Circuit 1

Complete this round 3 times.

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.

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.

Circuit 2

Complete this round 3 times.

Ring Top of Row Lateral Glides

Complete 5 repetitions

Coaching Tips For Ring Top of Row Lateral Glides

Follow these cues to perform Ring Top of Row Lateral Glides correctly:

  • Slowly extend an arm to the side whilst maintaining the same body position
  • Resist any movement as you extend the arm
  • Keep tension in the upperback.

Ring Long Lever Plank

Complete 48 seconds

Coaching Tips For Ring Long Lever Plank

Follow these cues to perform Ring Long Lever Plank correctly:

  • Elbows are placed further from the feet to create a long lever adding difficulty
  • Place the feet in the rings and slide them back
  • Ensure you keep hips in line with shoulders.

Archer Ring Row

Complete 6 repetitions

Coaching Tips For Archer Ring Row

Follow these cues to perform Archer Ring Row correctly:

  • Transfer your weight to the pulling arm
  • Keep shoulders and hips as square as possible
  • Control the descent as much as possible.

Circuit 3

Complete this round 3 times.

Ring Side Plank

Complete 21 seconds

Coaching Tips For Ring Side Plank

Follow these cues to perform Ring Side Plank correctly:

  • Keep the hips high throughout
  • Keep the elbow under the shoulder
  • Reduce movement as much as possible.

Tall Ring Plank March

Complete 12 repetitions

Coaching Tips For Tall Ring Plank March

Follow these cues to perform Tall Ring Plank March correctly:

  • Find a stable tall plank position in the rings
  • As you lift the leg resist any rotation
  • Keep the core as tight as possible throughout.

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This workout was made by Sean Klein

Sean Klein

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