Lateral Hamstrings

Dumbbell Romanian Deadlift

Difficulty: Intermediate

  1. Stand with a shoulder width stance. Push your butt back while leaving your knees MOSTLY extended.
  2. You should feel a stretch in your hamstrings. When you feel the stretch, push your hips forward to complete the rep.
  3. Do not push your hips all the way forward. This will hyperextend your spine. Just go to a normal standing position.

Barbell Stiff Leg Deadlifts

Difficulty: Intermediate

  1. Stand with a barbell at your shins with your feet shoulder width apart.
  2. Bend forward at your hips and keep your knees as fully extended as possible.
  3. Grab the barbell and then extend your hips while maintaining a straight back.
  4. From the standing position, lower the weight in a controlled manner.
  5. You can either lower the weight to the floor or before you touch the floor, depending on your mobility.

Cable Bar Romanian Deadlift

Difficulty: Intermediate

  1. Start with a straight bar or ez bar attachment set to the bottom of the machine. Squat the weight up into a standing position and walk a few steps back
  2. Push your butt back to initiate the movement and then push your butt forward until you're back in a standing position.
  3. To protect yourself from injury, always maintain a flat back on any exercise.

Barbell Snatch Grip Romanian Deadlift

Difficulty: Advanced

  1. Start by standing with your feet about hip-width apart. The bar should be in a rack or box so it's lifted off the ground.
  2. Grab the barbell with an overhand grip, your hands should be much wider than shoulder-width apart.
  3. Hing forward at the hips keeping your knees mostly extended. Hinge until you feel a stretch in your hamstrings.
  4. When you feel the stretch, push your hips forward until you are back in a standing position.