Legs Workout at Home In 4 Minutes (No Equipment Needded)

A Scientific Approach to Hamstring Training,” muscle-building expert Brad Schoenfeld, Ph.D., conclusively makes the case that for balanced, strong hamstrings you need curls, too. Specifically, the lower hamstrings are activated dramatically more during seated leg curls than deadlifts—even stiff-legged deadlifts.
You wouldn’t skip curls during an arm workout, would you? Don’t make the same mistake for your legs.Seated Calf RaisePerform 100 total reps with a weight you can handle for 15-20 reps without resting, taking short rests as needed to reach the full 100.
1 set, 100 repsThis upper hamstrings/glute exercise is unlike most others because you can go heavy on it without the risk of pulling from the floor. Plus, since the hamstrings contribute to both bending the knee and extending the hips, it’s a great lift to build powerhouse hamstrings for athletes and heavy lifters.