Wow, these are excellent techniques! I've always struggled to find hamstring exercises that don't require equipment (or maybe just use ankle weights or other at-home modifiers, etc.), and these are by far the best. My hams are BURNING. Thanks!
I did them all! What's helpful is a stool or bench (I use a Firm step bench) and a kneepad, for the first exercise and some of the others. Loved these! Stretch afterwards too!
I actually liked that there was no science lesson in this video. I'm just a beginner who wants to be strong. Don't need to know anything extra right now! Thanks for posting. 😊
Thanks for the moves! I had to add several No Equipment videos to my workout channel as well 👍. It’s convenient and can help so much once you do bring in weights.
This was a great video, I just had a few thoughts that probably would be helpful for people with less experience: This version of glute hamstring raise is probably the hardest version of this movement I've seen, and is probably not the best place to start unless you've done a lot of them before. If you have weakness in your posterior chain you won't be able to hold form. Just use something to anchor your feet (a bed, table, etc) and something to support your upper body and control the fall. Doing this near a mirror will help to identify if you aren't holding your body rigid, meaning you aren't properly activating your hamstrings and glutes (or that you made it too hard for now- its ok to scale!). Guarantee 90% of the people watching this video aren't able to do the glute hamstring raise unsupported (even the demonstrator has trouble after one rep!) The single leg dead lifts are great, however you need to watch your hip position in order to get the most out of them. Its primarily an exercise that emphasizes stability and muscle coordination. Because its hard and most people don't practice this movement, you need to make sure you keep your hips flat when extending the lifted leg as you bend down- a good cue is that you'll feel tension across the back of the glute on the side of the leg you're standing on. I find that I have to repeatedly force my hips down to avoid opening up throughout my sets.
The first exercise is new for me also the good mornings, i will try both.The second usually for me.Excelent explication,coach Brian thanks ,beautiful Amanda!
Hello sir I have one question regarding inch worm that I should keep the distance between the legs as per shoulder distance or should keep the distance between the legs as shown in the video.
Goodmornings, one of my favorite exercises. Nothing is better for back health. Of course Amanda looks spectacular doing them ! Please have Amanda talk about her diet.
I can't seem to find a way to do the first one in my home without getting injured, but even so the rest of the excercises really are enough to get my hamstrings quivering like crazy.
The first exercise is advanced. Unless you were a four year athlete in highschool, did military training, or have been working out seriously for at least three years that version of the Nordic Hamstring Curl will be very advanced.
the first one is the same exercise that Jeff Cavaliere recommends as one if not the best exercise for the hamstring without weights, he uses a large excersie ball tho.
Awesome strengthening routine, thank you both so much! Small nit-picking note: Brian, I hope you’ve learned since making this video that the word you said at 3:31 is actually pronounced “kwad-ruh-ped”. Thanks!
Possibly I'm doing something incorrectly, but I don't feel that the 1st exercise would intensely work my hamstrings. The 2nd exercise is fun. ( more like a total body warm-up than exclusively for hamstrings in my opinion ) 4th is good.
If you have very little muscle development these will help. Once you get stronger it's important to increase the weight you are moving/ lifting in order to keep building muscle.
Morning I'm off to give these work puts ago . My hamstrings are so tight would you recommend doing these excersices twice a day? They have been this tight for years .
I did ten reps of the Glute Hamstring Raise. I didn't have any trouble at all keeping my shoes against the wall. Why? Because I could only get an inch or so away from the vertical before my hamstrings couldn't hold my weight. lol But I'm going to try to do this regularly. How often should I do it? I'm a 71 y/o male, average weight, highly skilled at sitting down.
There is plenty of great exercises you can do with a medicine ball. If you look through all our videos we do have several medicine ball workouts to choose from : )
Hey I want to ask , I am having fluid in back side of my knee & also my hamstring muscles teard Dr. Advise me to do hamstring stretching .can this be halpful?
I disagree with some of the other responses. I think you start off with a straight back. Then ,over time, you can add an arch to increase dynamic flexibility. I would not arch the back when using weight tho.
@@Criticalbench Wow, thanks, I didnt expect a reply! However does the glute bridge hit the glutes more than the hamstrings or the hamstrings more than the glutes?
REsults are very individually based and depend on things like training volume and intensity, excellent nutrition and your discipline to be consistent with all of the above : )
If you're talking about how long it takes to notice visible difference in muscle tone, it takes about 6 weeks for new muscles to form from work outs, it can take shorter or longer amounts of time depending on routine, diet, etc..
Now when I do a normal bridge I can get my hips up even and straight with my legs... But single legs I can't get my hip up it's like I can barely come up off the ground is there a reason for this this? Could it possibly be my pelvis that's not aligned like tilted not forward or backwards but sideways? I was told by my physical therapist that my right leg is abnormally longer than my left and it was a little bit better when she aligned my pelvis. Does anybody know of any safe ways to do this? The last time I tried to align my own pelvis (the typical one that's on RUclips)(I just talked about this the yesterday) i got that zipper like pain in my pelvis inner thigh hip area, I think I got a hernia from it.. it happened as soon as I had that foam roller in between my knees and I tried squeezing it... I had endometriosis surgery a month or so prior... If it's not Chris that answers, this can someone else? Pretty please... I'm starting to get somewhere with working out and the changes that I'm seeing with my body, it's so freaking exciting. Though this is definitely holding me back, if I can't do a single leg Bridge not because of strength but because of my dang bones and ligaments! If anyone reads this and replies I really appreciate it. I love criticalbench and I would prefer if they answered me but I guess I'll have to start searching somewhere else. I know you guys are really busy, I definitely understand and not that I'll stop watching criticalbench but this is an issue I've been asking a lot of people about and nobody seems to know how to help me. I don't have any fit people in my life, so it doesn't really help. It's especially funny when people are like "oh my Gosh you're too skinny you don't need to work out. Why would you want to lose more weight?" Ugh I'm like really? I weigh the same but it's because muscle weighs more than fat. I just look more toned and defined without all that fat all over my muscles. But I guess I could see why they think that.. we'll see what they say a year from now...
Hey Amanda, Coach Brian here. It sounds more of a structural issue than a muscular. Since you have an abnormally longer leg, it sounds like shoe lifts might be your solution. This should be discussed with a chiropractor. I wish I could provide a a simpler solution but any time there is a bone/joint issue, it's best to seek someone who specializes in that instead of trying to find answers on RUclips, there are some things that we can't physically do on our own. I've seen this issue many times and I always send them out to my trusted chiropractor who always do what I can't do. Please take my advice and seek a professional who deals with this (usually a chiropractor) and work with them directly until the issue is under control. I hope this helps!
Amanda, I had the same issue. My right leg was reaching 1 inch past my left but I figured out what was going on. Did not need a shoe. I just had tight hip flexors and weak glutes on one side the left side. With specific exercises and stretches I am getting better. I hope you figure out what's going on. Do your research and ask multiple professionals for help.
But what does it say? “The word is near you, in your mouth and in your heart” (that is, the word of faith which we preach): 9 that if you confess with your mouth the Lord Yeshua ישוע (Jesus) and believe in your heart that God has raised Him from the dead, you will be saved. 10 For with the heart one believes unto righteousness, and with the mouth confession is made unto salvation. 11 For the Scripture says, “Whoever believes on Him will not be put to shame.” 12 For there is no distinction between Jew and Greek, for the same Lord over all is rich to all who call upon Him. 13 For “whoever calls on the name of the YHVH יהוה (LORD) shall be saved.” Romans 10:1-13
😆💯 𝐅𝐑𝐄𝐄 𝐖𝐎𝐑𝐊𝐎𝐔𝐓! 𝐃𝐎𝐖𝐍𝐋𝐎𝐀𝐃 𝐓𝐇𝐄 𝟓-𝐌𝐈𝐍𝐔𝐓𝐄 𝐓𝐇𝐈𝐆𝐇 𝐖𝐎𝐑𝐊𝐎𝐔𝐓 𝐍𝐎𝐖: www.criticalbench.com/thighworkout/
0:24 glute hamstring raise with fall
1:33 inchworm
2:19 Good morning
2:51 single leg deadlift
3:34 quadruped dead curl
4:12 single leg glute bridge
Thanks
Wow, these are excellent techniques! I've always struggled to find hamstring exercises that don't require equipment (or maybe just use ankle weights or other at-home modifiers, etc.), and these are by far the best. My hams are BURNING. Thanks!
We really appreciate you watching. Stay tuned for more!
Same, love it!
Thank you for showing and explaining.
I did them all! What's helpful is a stool or bench (I use a Firm step bench) and a kneepad, for the first exercise and some of the others. Loved these! Stretch afterwards too!
I am soooooo looking forward to adding this to my rehab of my body.. Thank you
Awesome! We can't wait for you to try these exercises :-)
I actually liked that there was no science lesson in this video. I'm just a beginner who wants to be strong. Don't need to know anything extra right now! Thanks for posting. 😊
You're welcome!! 😊
That Glute Hamstring Curl is Brilliant! Thank you for this.
It really is! 💯
Everything I needed especially how I love that I can do this anywhere I go
Absolutely! It only takes a few minutes and doesn’t require any special equipment 👍
They're great hamstring exercises, thanks, this has been so frustrating to me.
Thanks for the moves! I had to add several No Equipment videos to my workout channel as well 👍. It’s convenient and can help so much once you do bring in weights.
You’re welcome!
Big help!!! Thanks
Doing it tomorrow 🎉
Great for me, I'm trying to avoid knee problems when spending a lot of time on my road bike.
All really effective, can feel it straight away.
Thanks for posting.
Glad this helped you
Last excercise is highly effective, thanks 👍🏽
You're welcome
This was a great video, I just had a few thoughts that probably would be helpful for people with less experience:
This version of glute hamstring raise is probably the hardest version of this movement I've seen, and is probably not the best place to start unless you've done a lot of them before. If you have weakness in your posterior chain you won't be able to hold form. Just use something to anchor your feet (a bed, table, etc) and something to support your upper body and control the fall. Doing this near a mirror will help to identify if you aren't holding your body rigid, meaning you aren't properly activating your hamstrings and glutes (or that you made it too hard for now- its ok to scale!). Guarantee 90% of the people watching this video aren't able to do the glute hamstring raise unsupported (even the demonstrator has trouble after one rep!)
The single leg dead lifts are great, however you need to watch your hip position in order to get the most out of them. Its primarily an exercise that emphasizes stability and muscle coordination. Because its hard and most people don't practice this movement, you need to make sure you keep your hips flat when extending the lifted leg as you bend down- a good cue is that you'll feel tension across the back of the glute on the side of the leg you're standing on. I find that I have to repeatedly force my hips down to avoid opening up throughout my sets.
Thanks for your feedback
I was stumped, thanks for this not many videos about bodyweight hamstring exercises!
Happy to help!
The first exercise is new for me also the good mornings, i will try both.The second usually for me.Excelent explication,coach Brian thanks ,beautiful Amanda!
You're so welcome!
Thank you! Just what I needed!!
You're welcome
Great video, thanks!
Glad you liked it!
Thanks for the awesome video! Very inspiring exercises.I can’t wait to get started. Happy New Year 🎊🎈🎆 from The Nebraskan!!
Happy New Year! We can't wait for you to try these exercises, buddy! 👍👊
Hello sir I have one question regarding inch worm that I should keep the distance between the legs as per shoulder distance or should keep the distance between the legs as shown in the video.
this is a great video i have a new older client who don`t move well she will love these exercises
Who 'don't'? 🤔
Wow this was really good, really really good exercises
We're glad you liked this
Nice work guys
Thank you so much 😀
Goodmornings, one of my favorite exercises. Nothing is better for back health. Of course Amanda looks spectacular doing them ! Please have Amanda talk about her diet.
workwillfreeyou lop.;;l;. Kkkk
I know I love Amanda! I always get her confused with the woman that's on Athlean-xx womens channel ...
I can't seem to find a way to do the first one in my home without getting injured, but even so the rest of the excercises really are enough to get my hamstrings quivering like crazy.
The first exercise is advanced. Unless you were a four year athlete in highschool, did military training, or have been working out seriously for at least three years that version of the Nordic Hamstring Curl will be very advanced.
O M G. This is Awesome!!!
You bet! 💯💯
Thanks! This is great.
these are great. thank you!
Melissa Riccardi you are great
this is soo cool. what I needed to do.
Go ahead and give it a try 👌
Soooo glad I found these. I am definitely going to do those. My hamstrings need it. Btw, how often should we work our hamstrings a week?
We are glad you found these too.
I would say at least once a week to start.
Great choice of model.
Thanks!
That 2nd one is a good workout for the shoulders too
the first one is the same exercise that Jeff Cavaliere recommends as one if not the best exercise for the hamstring without weights, he uses a large excersie ball tho.
It's a winner!
Awesome strengthening routine, thank you both so much! Small nit-picking note: Brian, I hope you’ve learned since making this video that the word you said at 3:31 is actually pronounced “kwad-ruh-ped”. Thanks!
Thanks for the tips!
You Tube is a game changer for learning, everything is out there! And I take advantage of it!!😊👍💪
HEAR, HEAR 🙌
I have bad knees and know I cannot do the kneel on pink cushion exercise. But would it be safe for my knees to do the last too?
Wow
maybe also could get some heavy ankle weights and do standing hamstring curls?
I love it
Awesome! So glad you love it 👌
Awesome
excellent video, good explanation - part of my program fromnow on.
Awesome info! Thanks
Superb 😍😍😍 thanks a lot.. hope will find more glutes risen workouts
Thanks for watching! Glad you like the videos
awesome........... asz
Possibly I'm doing something incorrectly, but I don't feel that the 1st exercise would intensely work my hamstrings.
The 2nd exercise is fun. ( more like a total body warm-up than exclusively for hamstrings in my opinion )
4th is good.
Possibly or you may have strong hamstrings and bodyweight exercises are easy for you to do 😊
Good covid19 home exercises 4 hammies
Yes, yes! Go ahead and give these exercises a try 👍
Would these exercises help build muscle or jus tone?
If you have very little muscle development these will help. Once you get stronger it's important to increase the weight you are moving/ lifting in order to keep building muscle.
Morning I'm off to give these work puts ago . My hamstrings are so tight would you recommend doing these excersices twice a day? They have been this tight for years .
I feel my hamstring more thanks
Awesome!
Is this more for strength or mass
Strength
Trading for football need that strength
I did ten reps of the Glute Hamstring Raise. I didn't have any trouble at all keeping my shoes against the wall. Why? Because I could only get an inch or so away from the vertical before my hamstrings couldn't hold my weight. lol But I'm going to try to do this regularly.
How often should I do it? I'm a 71 y/o male, average weight, highly skilled at sitting down.
Start with 1x/week for a couple weeks. Add a second day per week for 1 month. After that you can do it 2-3x/week. Vary the rep ranges.
@@Criticalbench Thank you for your kind reply. I will do as you have recommended.
Anything I can do with a medicine ball? I've got one laying around and want to use it for more than core exercize.
There is plenty of great exercises you can do with a medicine ball. If you look through all our videos we do have several medicine ball workouts to choose from : )
Hey I want to ask , I am having fluid in back side of my knee & also my hamstring muscles teard Dr. Advise me to do hamstring stretching .can this be halpful?
Consult a doctor about the fluid then build a plan based on their diagnosis.
Will this exercise helps to reduce hamstring fat
Consistent exercise along with excellent nutrition will help to reduce body fat.
@@Criticalbench Actually I have grain lots of fat in hamstring area so will you advice me with effective exercise
I came for hamstrings exercieses and ended up curing my erictile disfunction.
Can somebody tell if this workout is helpful for fat hamsterings ?
how much do I do ?
10-20 reps
should the lower back have an arch or no arch?
Winona Daphne No arch. Will start to destroy the lower back
Keep it neutral, don't arch, when you get to the point where your spine starts to bend, go back up, don't go past it
only if you want anterior pelvic tilt and lower back paiin i messed up :(
I disagree with some of the other responses. I think you start off with a straight back. Then ,over time, you can add an arch to increase dynamic flexibility. I would not arch the back when using weight tho.
Which one are you talking about there's a couple exercises he showed....
The first exercise is rough on the knees
if its glute bridge how come its being used as a hamstring exercise
Because the glute bridge also hits the hammies
@@Criticalbench Wow, thanks, I didnt expect a reply! However does the glute bridge hit the glutes more than the hamstrings or the hamstrings more than the glutes?
2:28 Ah good morning world !
And thank me later 😉
Can anyone tell me, when they started seeing results? Like how long did you do it
REsults are very individually based and depend on things like training volume and intensity, excellent nutrition and your discipline to be consistent with all of the above : )
If you're talking about how long it takes to notice visible difference in muscle tone, it takes about 6 weeks for new muscles to form from work outs, it can take shorter or longer amounts of time depending on routine, diet, etc..
Now when I do a normal bridge I can get my hips up even and straight with my legs... But single legs I can't get my hip up it's like I can barely come up off the ground is there a reason for this this? Could it possibly be my pelvis that's not aligned like tilted not forward or backwards but sideways? I was told by my physical therapist that my right leg is abnormally longer than my left and it was a little bit better when she aligned my pelvis. Does anybody know of any safe ways to do this? The last time I tried to align my own pelvis (the typical one that's on RUclips)(I just talked about this the yesterday) i got that zipper like pain in my pelvis inner thigh hip area, I think I got a hernia from it.. it happened as soon as I had that foam roller in between my knees and I tried squeezing it... I had endometriosis surgery a month or so prior... If it's not Chris that answers, this can someone else? Pretty please... I'm starting to get somewhere with working out and the changes that I'm seeing with my body, it's so freaking exciting. Though this is definitely holding me back, if I can't do a single leg Bridge not because of strength but because of my dang bones and ligaments! If anyone reads this and replies I really appreciate it.
I love criticalbench and I would prefer if they answered me but I guess I'll have to start searching somewhere else. I know you guys are really busy, I definitely understand and not that I'll stop watching criticalbench but this is an issue I've been asking a lot of people about and nobody seems to know how to help me.
I don't have any fit people in my life, so it doesn't really help. It's especially funny when people are like "oh my Gosh you're too skinny you don't need to work out. Why would you want to lose more weight?" Ugh I'm like really? I weigh the same but it's because muscle weighs more than fat. I just look more toned and defined without all that fat all over my muscles. But I guess I could see why they think that.. we'll see what they say a year from now...
Hi Amanda - I've sent your question to the guys and we'll get a response to you shortly! :-) - Sam
Hey Amanda, Coach Brian here. It sounds more of a structural issue than a muscular. Since you have an abnormally longer leg, it sounds like shoe lifts might be your solution. This should be discussed with a chiropractor. I wish I could provide a a simpler solution but any time there is a bone/joint issue, it's best to seek someone who specializes in that instead of trying to find answers on RUclips, there are some things that we can't physically do on our own. I've seen this issue many times and I always send them out to my trusted chiropractor who always do what I can't do. Please take my advice and seek a professional who deals with this (usually a chiropractor) and work with them directly until the issue is under control. I hope this helps!
Amanda Peterson I know it’s been a year, and I don’t know if you got this answered, but it sounds like you have lateral pelvic tilt.
Amanda, I had the same issue. My right leg was reaching 1 inch past my left but I figured out what was going on. Did not need a shoe. I just had tight hip flexors and weak glutes on one side the left side. With specific exercises and stretches I am getting better. I hope you figure out what's going on. Do your research and ask multiple professionals for help.
LaKay Em That’s what I have! Exactly. What exercises did you do? I’m doing Glute kickbacks on my left, but it’s still not getting better.
Came for the hamstrings
Stayed for the bicep
Oopss, thank you for watching!
She should be wearing shorts if trying to emphasize the hamstrings so viewers can see muscle contraction and extension.
I think she withheld from that from getting more creeps like me rolling around.
Let's just assume the are contracting
@@rodpalmer5275 sorry, I need the visual
Lol
Pretty good,
you’re pretty good
Interesting that you didn't have deadlifts. People always say how deadlifts work the hamstrings, but they only really work my lower back.
I never really feel those good mornings for some reason
26 years 6 days a week
Update
First exercise is called a Nordic curl...lol
is she the same girl before i click it
Hi I love your vids but will this slim down my thighs or will they get bigger?
I’m a women so I want to slim down my thighs
It will help shape your legs.
OK...
Thanks for watching!
this is just cardio tho... :/
Amanda I love you. So cute :)
But what does it say? “The word is near you, in your mouth and in your heart” (that is, the word of faith which we preach): 9 that if you confess with your mouth the Lord Yeshua ישוע (Jesus) and believe in your heart that God has raised Him from the dead, you will be saved. 10 For with the heart one believes unto righteousness, and with the mouth confession is made unto salvation. 11 For the Scripture says, “Whoever believes on Him will not be put to shame.” 12 For there is no distinction between Jew and Greek, for the same Lord over all is rich to all who call upon Him. 13 For “whoever calls on the name of the YHVH יהוה (LORD) shall be saved.” Romans 10:1-13
She s not supposed to push with her hands up if she s working her hamstrings
🍑🍑
😊😊✌✌🍏🍏🍏🥑
Love it! BOOOM!!!
The last one looks more like a core or back exercises. It's not affecting my hamstrings at all
Still hits the hamstrings
not gonna lie, I got a semi chubb watching this
I bet he likes it lol