How to Train Your Hamstrings Without a Leg-Curl Machine

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Single-Leg Kettlebell Deadlift with Carpet Slider

This variation of a single-leg deadlift is a little more accessible than the standard version because it requires less balance to perform it correctly. All you need is a kettlebell and a slider disc, but if you don’t have either item, a dumbbell and a paper plate should work in their places.

  • Stand tall, knees slightly bent, feet hip-width apart, core engaged, holding a kettlebell in your right hand.

  • Place the ball of your right foot on top of a slider disc, staggered slightly behind your left foot, with most of your weight supported in your left heel. Your right knee should be straight.

  • Keeping your core engaged and your left leg fixed, press your hips back and hinge your torso forward as you slide your right leg directly backward. As you hinge forward, allow the kettlebell to reach toward the floor.

  • When you feel a stretch through the back of your left thigh, tighten your hamstring and glute, using them to pull your torso back to the starting position as you slide your right foot forward.

  • Perform two to four sets of 12 to 20 repetitions per side.

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