Tag Archives: hamstrings

Single Leg Dumbbell Romanian Deadlift

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Hey there, it’s time for a new Home Exercise of the Week!  This week’s exercise is called a Single Leg Dumbbell Romanian Deadlift and it’s a great lower body exercise that will target your glutes, hamstrings, and lower back as well as working on balance and the stabilizer muscles of the ankle.

If you don’t have dumbbells, you can use any heavy object that is easy to hold on to or you can even do this without added weights and use your own body weight.

Let’s take a look at the key performance points of the Single Leg Dumbbell Romanian Deadlift.

  • grab on to a pair of dumbbells and hold them at your side while standing tall
  • lift your left foot off the floor and slightly bend your right knee
  • keep your back straight, your shoulders back, and bend at the waist to descend in to the deadlift
  • maintain the same slight bend in the right knee throughout the movement and let the weights hang freely from your arms
  • push your hips back while bending down and push your right knee outward to keep it from caving in
  • lower your upper body towards the floor until you feel a good stretch in the back of your right leg
  • squeeze your glutes and come back up to the starting position until you are standing nice and tall
  • keep your left foot off the floor as much as you can throughout your set unless you need to re-balance yourself
  • complete for your desired amount of reps or time and then repeat for your left leg

So there you have the Single Leg Dumbbell Romanian Deadlift.  Add this in to your lower or full body routine and in time you will feel stronger and have more balance.

Let me know how you like this exercise in the comments below or if you have any questions.

See you next week with another new exercise!

Triangle Jump

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Hey, it’s Home Exercise of the Week time again and this week I have a cardiovascular and core exercise for you to try that I call the Triangle Jump.

The Triangle Jump is primarily a core exercise but you will also be working many other muscle groups including your shoulders, triceps, and legs.  This move is also kind of like a burpee which makes it a fairly intense cardiovascular exercise.  Your heart will be pumping and you will be sweating!

Let’s take a look at the key performance points of the Triangle Jump.

  • start in a full plank pushup position with your hands directly under your shoulders
  • engage your abs and glutes and keep your back straight
  • jump your feet forward so that they are tucked in underneath you
  • from this tucked position jump both feet back and out to the left at about a 45 degree angle
  • jump both feet back up to the middle and tucked in underneath you
  • now jump both feet back and out to the right at the same 45 degree angle
  • return to the middle and keep jumping side to side for your desired amount of reps or time
  • keep your abs and glutes flexed throughout the movement

So there you have the Triangle Jump.  It’s intense.  It will make you sweat.  Your muscles will be burning.  It will be worth it.

Let me know how you do with this one in the comments below or if you have any questions.

See you next week with another new exercise!

Lateral Lunge Medicine Ball Extension

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Hello, it’s Home Exercise of the Week time again and this week I have a full body exercise for you to try called the Lateral Lunge Medicine Ball Extension.

The Lateral Lunge Medicine Ball Extension works your gluteus medius (the sides of the glutes), quadriceps, hamstrings, and your adductor muscles which are the muscles of the inner thigh.  The medicine ball extension works your shoulders and to a lesser degree your biceps and triceps.  So as you can see you are working a lot of muscles here which means you’ll be burning more calories and making your heart work more creating a cardiovascular component to the exercise.

If you don’t have a medicine ball that’s ok.  You can use any heavy object you have around the house.  You can even hold your baby or pet for this one!

Let’s take a look at the key performance points of the Lateral Lunge Medicine Ball Extension.

  • stand tall with your feet together and holding the medicine ball close to your chest
  • take a big step to the right while keeping your toes pointed forward
  • bend your right leg so you are descending in to a lunge
  • keep your weight on your right heel and drive your hips back as you lunge
  • keep your back straight as well as your left leg
  • make sure your right knee stays in line with your right toes (you don’t want your knee going forward past the toes)
  • hold this lunge position and push the medicine ball forward away from your chest
  • pull the ball back to your chest and push up through your right heel to the starting position
  • repeat the movement for your left leg
  • lunge side to side for your desired amount of reps or time

So there you have the Lateral Lunge Medicine Ball Extension!  Add this in to your full body routine to spice things up and hit your legs in a different way.

Let me know how you do with this exercise in the comments below or if you have any questions.

See you next week with another new exercise!

Speed Skater

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Hello there, it’s time for another Home Exercise of the Week!  This time I have a fun leg and cardio move for you to try called the Speed Skater.

The Speed Skater is a plyometric exercise that is going to work your quadriceps, hamstrings, glutes, and obliques as well as give you a great cardiovascular workout.

Let’s take a look at the key performance points of the Speed Skater.

  • from a standing position, hop to the right and land on your right foot
  • descend in to a half lunge while crossing your left leg behind your right leg
  • from this position, explode up and hop to the left landing on your left foot
  • descend in to a half lunge again while crossing your right leg behind your left leg
  • repeat back and forth for the desired amount of reps or time
  • keep your abs tight and flexed throughout the movement

So there you have the Speed Skater.  Add this in to your cardio or leg routine and you will get your heart pumping and your legs burning!

Let me know how you do with this one in the comments below or let me know if you have any questions.  I’m here to help!

See you next week with another new exercise.

Equalizer Bar Bulgarian Split Squat Jump

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Hey there, it’s time for a new Home Exercise of the Week!  This week I have an advanced exercise that is quite challenging called the Equalizer Bar Bulgarian Split Squat Jump.  

The Equalizer Bar Bulgarian Split Squat Jump is an awesome lower body exercise that will tone and build muscle in your quadriceps, glutes, and hamstrings.  It will build significant single leg strength and stability and offers a variety of coordination, mobility, and flexibility benefits.  You will also be working your fast-twitch muscle fibres in the jumping portion of this exercise which will build power and strength as well adding a cardiovascular component to the movement.

If you don’t have an equalizer bar then you can use a bench if you have one or a sturdy chair.

Let’s take a look at the key performance points of the exercise.

  • get in to a lunge position with the top of your back foot elevated and resting on top of the bar, bench, or chair
  • make sure your lunge isn’t too wide so you aren’t arching your back or leaning forward too much
  • lower your body straight down until your front leg is at a 90 degree angle while keeping your upper body as upright as possible
  • keep your weight on your front heel as you lower your body
  • make sure your front knee is in line with your front foot and don’t let it shoot forward past your toes
  • from this bottom position of the lunge, push up through your front heel and jump up in the air as high as you can while maintaining your balance with your other foot on the bar (it is very hard to maintain your balance so as a beginner modification you can do this exercise close to a wall or counter at home…this will give you something to grab a hold of to steady yourself)
  • try to land back down from the jump in to the same foot position to maintain proper form (you may need to adjust your foot position before jumping again)
  • repeat the movement for your desired amount of reps or time and then switch legs and repeat

So there you have the Equalizer Bar Bulgarian Split Squat Jump.  You’re going to feel your legs burning, your heart will be pumping, and the sweat will be pouring!  Start slowly with this one and with something to hold on to if needed.  You can also regress this exercise by taking the jump out of it and just doing a lunge.  As you get used to the exercise and more comfortable with it then you can add the jump to get a more intense cardiovascular component and to work those fast-twitch muscle fibres. 

Let me know how you do with this one or if you have any questions.  Or if you just want to curse me for giving you another crazy exercise to do, that’s ok too! 😉

Have fun and I’ll see you next week with another new exercise!