Hamstring Exercises#1551

Could you please make a progress for a bodyweight hamstring exercise to be added to squat day

Heya, Chrys here—one of the trainers at Hybrid!

If you wanna add a bodyweight hamstring movement to squat day, here’s a solid progression you can build into your routine (unsure if you want Hampton to redo the Hybrid routine but im assuming you want the following instead?)

Start with glute bridges, focusing on squeezing the hamstrings along with the glutes. Once those feel easy, shift to feet-elevated glute bridges (like heels on a chair or box). After that, try single-leg glute bridges—they hit hard if you keep that mind-muscle connection.

Next, progress to hamstring sliders using socks on hardwood or a towel on tile. Slide out and in with control, and regress to partial range if needed. Once you’re feeling strong, hit up Nordic curls (eccentric only at first)—just control the descent and push yourself back up with your hands or a light assist.

You can stick one or two of these after squats—2-3 sets is plenty to start. Let your hammies feel the love.

Thanks, that sounds like a nice plan. I feel like my hamstrings do not get trained alot on squats and is a weak point for me. For the reps, shall I aim for 30 clean ones in each progression?

Gotcha. And yeah id say thats pretty solid!