Training The Hamstrings With Paper Plates

I recently got a request from Khyati asking if I could show a body weight exercise for the hamstrings that would require no equipment.  Well, I almost did.  The only equipment you would need for this exercise would be paper plates, a towel, or some soft socks.   I love how sliding the heel towards your back gets so much activation of not only the hamstring but the glute musculature as well.  This works best on smooth surfaces and I typically like doing higher reps.  My rep range is usually between 12-20 reps.  As seen in the video, there are ways to increase the difficulty and resistance which would result in different working rep ranges.

This can be done as a stand alone exercise, combined with another exercise, or used as a timed station during circuit training.  Try this at home for a quick lower body workout or on the road in a hotel room:

A-1:  Wall Sit 30sec-1min

A-2:  Paper Plate Hamstring Work 30sec-1min

Keep Supersetting (repeating back to back exercises with little to no rest) for 4-6 rounds.  Your legs will be burning and your heart rate will be racing!!  Try it if you think I am kidding.

Wall Sit Defined: Lean against a wall and squat down (keeping your back against the wall) until your knees are bent at a 90 degree angle.  Make sure your feet are flat on the floor and you are pushing the small of your back into the wall as you keep full contact up through the shoulder blades and the back of your head.  Hold that position for the prescribed time or until you fatigue.  To get more muscular involvement; place a pillow between your knees and squeeze the pillow as you maintain the wall sit.  Enjoy the burn!!

Hope that helps!  Keep the requests coming!  I love sharing and helping you out to reach your training goals!

To your health,

Jerry