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Hamstring Thrust Progressions

Muscles worked

  • Hamstrings
  • Quadrizeps

Equipment

Box / Bench / Step / Chair / etc.
Box / Bench / Step / Chair / etc.

Form Cues

  • Lie down flat on your back with the hip close to a box or bench

  • Place both heels onto the object

  • Press the shoulders down into the floor and activate the back

  • Start lifting your hip by pressing the heels into the object

  • Actively pull the heels back to further engage the hamstrings

  • Stop once the hip is fully extended and pause for a second at the top

  • Lower back down slowly, maintaining heel pressure

  • Avoid the back rounding, the hip should touch the floor first

Progressions

  1. 01

    Hamstring Thrust

    • Lie down flat on your back with the hip close to a box or bench

    • Place both heels onto the object

    • Press the shoulders down into the floor and activate the back

    • Start lifting your hip by pressing the heels into the object

    • Actively pull the heels back to further engage the hamstrings

    • Stop once the hip is fully extended and pause for a second at the top

    • Lower back down slowly, maintaining heel pressure

    • Avoid the back rounding, the hip should touch the floor first

  2. 02

    Single-Leg Tucked Hamstring Thrust

    • Lie down flat on your back with the hip close to a box or bench

    • Place one heel onto the object, keep the other knee pulled to the chest closely

    • Maintain this legs position throughout all reps

    • Press the shoulders down into the floor and activate the back

    • Start lifting your hip by pressing the heel into the object

    • Actively pull the heel back to further engage the hamstrings

    • Stop once the hip is fully extended and pause for a second at the top

    • Lower back down slowly, maintaining heel pressure

    • Avoid the back rounding, the hip should touch the floor first

  3. 03

    Single-Leg Straight Hamstring Thrust

    • Lie down flat on your back with the hip close to a box or bench

    • Place one heel onto the object, keep the other foot floating next to your foot on the box

    • Maintain this legs position throughout all reps, avoid touching the box

    • Press the shoulders down into the floor and activate the back

    • Start lifting your hip by pressing the heel into the object

    • Actively pull the heel back to further engage the hamstrings

    • Stop once the hip is fully extended and pause for a second at the top

    • Lower back down slowly, maintaining heel pressure

    • Avoid the back rounding, the hip should touch the floor first

Common mistakes

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