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Essential Home and Travel Exercise for Hamstring, Glute, and Low Back Workouts

Welcome to building a Dump Truck 101 (with minimal to no equipment).


Training the posterior chain (hamstrings, glutes, and back) is incredibly important. If training in the gym setting there are machines specifically designed to do this. When training at home it is easy to fall into the trap of just doing traditional bodyweight exercises like push-ups, squats, and sit-ups. Those exercises are a part of all of my programs but those mainly train the front of the body.


In order to ward off injuries and have good posture we must also find ways to train the posterior chain i.e. back side effectively. This is where we have to get creative. This is where making some homemade/ diy sliders comes in. Don't fret, no assembly or handiness required!


If you plan to workout on carpet you can use a small piece of cardboard or a page out of a magazine. If training on hardwood you can use a small towel or wash cloth.


The slider hamstring curl should be a staple in all home and travel workouts because it flexes the knee strengthening the hamstrings as well as training the glutes and low back due to bridging the hips. Try 3 sets of 20-25 reps superset with some squats! Exercise demo'd below via my YouTube channel!


Also, check out my daily workout subscription and try 7 days for free if you need some direction in the gym or with home workouts! It's just a simple script to follow to help you see better results. Simple, effective, and inexpensive!




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