Work those Hammies!! 4 x 12 Lying Hamstring Curl, superset with 4 x 12 Seated Hamstring Curl 4 x 12 Dumbbell Stiff-Leg Deadlift, superset with 4 x 10 (each leg) Weighted Diagonal Step-up (shown without weights) 4 x 12 Glute-Ham Raise, superset with 4 x 15 (each leg) Single-Leg Bench Bridge
3. Prone Hip Extension Target: Glutes, hamstrings Lie facedown over a bench or padded stool, with your legs hanging off the edge. Engage your abs and lift both legs to hip height. Hold for 5 counts, then lower slowly. Repeat 10 to 15 times.