Exercise Library

Dumbbell Romanian Deadlift

The Romanian deadlift with dumbbells instead of a bar. The weights pass either side of your legs, so the stretch runs deeper than a barbell allows.

Kettlebell Romanian Deadlift

A Romanian deadlift holding one or two kettlebells. The lower hanging point makes the bottom of the hinge easier to feel than a barbell does.

Landmine Romanian Deadlift

A hinge holding the end of a landmine bar. The arc keeps the weight tracking close to you, so it is forgiving on the lower back.

Leg Curl

The hamstring curl machine. The only common exercise that trains the hamstrings by bending the knee rather than hinging the hip, which is why it belongs alongside your deadlifts.

Leg Swings

Swinging one leg front to back, and side to side, holding something for balance. Dynamic hip mobility to be done before training, not after.

Lying Hamstring Walkout

From a glute bridge, walking the heels out and back while holding the hips up. Loads the hamstrings without any equipment at all.

Nordic Hamstring Curl

Kneeling with the ankles pinned and lowering the torso to the floor under hamstring control. The best-evidenced exercise there is for preventing hamstring strains.

Seated Forward Fold

Sitting with the legs straight and folding forward over them. A long, patient hamstring stretch for the end of a session.

Single-Leg Romanian Deadlift

A hip hinge on one leg with the other extending behind as a counterweight. Exposes side-to-side differences that a two-legged deadlift hides.

Smith Machine Romanian Deadlift

A Romanian deadlift on a fixed bar path. Balance is taken out, so the hamstrings can be taken closer to failure than with a free bar.

Towel Hamstring Curl

A sliding leg curl with towels under your heels on a smooth floor. The hamstring curl machine, improvised.