All you need are dumbbells and a resistance band.
Time: 15 minutes
Equipment: Dumbbells, resistance band
Good for: Hamstrings
Instructions: Choose three moves below. For each move, do 15 reps, then continue to the next move. Repeat the entire three-move circuit two to three times.
Roxie Jones—NASM-certified trainer, SoulCycle Instructor, and Talent Hack ambassador—is sharing her go-to moves. Sprinkle these exercises into your leg routine two to three times a week, or create a focused hamstrings workout for max results.
How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That’s one rep. Complete 15 reps.
Single-Leg Glute Bridge
How to: Lie on your back with your arms out to the side, knees bent, and feet flat on the floor, hip-width apart. Keeping your thighs aligned, straighten one leg so that your toes point up. Squeeze your glutes to lift your hips evenly off the floor, then lower. That’s one rep. Complete 15 reps on each side.
Dumbbell Donkey Kick
How to: Get on all fours on top of your mat. Place a dumbbell at the crease of your knee. Keep your right knee bent at 90 degrees as you lift your leg into the air until your body forms a straight line from shoulders to knee, your right toe kicking toward the ceiling. Reverse the movement to return to start. That’s one rep. Complete 15 reps on each side.