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Single-Leg Backchain Blend
Beginner 36 min

Single-Leg Backchain Blend

Calories

265 kcal

Equipment

Suspension Trainer, Dumbbell, Glute Ham Developer

Intensity

—

Focus

Hamstrings, Upper Back, Lower Back

Workout Exercises

1

Single-Leg Glute Bridge

6 min

Bodyweight Hamstrings

Description

A classic posterior-chain floor exercise that emphasizes the hamstrings by keeping one leg straight while you drive the hips up with the planted foot. Move slowly, keep the hips level, and squeeze through the back of the thigh at the top.

How to perform

  1. Step 1

    Step 1

    Lie on your back with one knee bent and that foot flat on the floor. Extend the other leg straight so your thighs stay parallel. Brace your abs and keep your ribs down so your low back stays neutral.

  2. Step 2

    Step 2

    Press through your planted heel and lift your hips until your shoulders, hips, and knee form a straight line. Keep the raised leg straight and your hips square to the ceiling. Pause briefly and feel the hamstring on the working side doing most of the work.

  3. Step 3

    Step 3

    Lower your hips back down under control until your glutes lightly touch the floor. Reset your brace and make sure the straight leg stays long and steady. Repeat for reps, then switch sides.