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The Best At-Home Hamstrings Workout from BJ Gaddour, former Men's Health fitness director and MetaShred creator!
All you need is your bodyweight and a pair of fitness/furniture sliders (or even a towel, socks or paper plates on a wooden floor) for the most epic hamstrings (and glutes) pump of your life. You can also use a stability ball or slideboard.
This metabolic bodybuilding routine use a mix of partial and full range of motion reps to strengthen weak points, heighten the mind-muscle connection, and extend the time-under-tension to spark new gainz.
This routine also unloads your spine, mobilizes your hips, and works both functions of the hammies for complete development: knee flexion and hip extension.
Here’s how it works:
Minute 1: Bottom-Half Sliding Leg Curls
Minute 2: Top-Half Sliding Leg Curls
Minute 3: Full-Range Sliding Leg Curls
Start with a 30/30 interval for each minute (30 seconds of work, 30 seconds of rest) and then use the following time-under-tension progression until you can do a full minute of each back-to-back-to-back:
35/25
40/20
45/15
50/10
55/5
Do a single round as a starter or finisher. Do up to 3-5 total rounds for a full workout, resting at least 2 minutes between rounds.
Looking for more killer metabolic bodybuilding protocols that are joint-friendly? Join my online coaching group and follow my exact training plan:
https://gorillacorngainz.com/
🦵Best At-Home Hamstrings Workout! | BJ Gaddour Men's Health leg day song | |
| 191 Likes | 191 Dislikes |
| 3,359 views views | 21.2K followers |
| People & Blogs | Upload TimePublished on 2 May 2019 |
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