Deadlifts, Hamstring Rolls and More Exercises for the Hamstrings

By Paige Waehner, About.com Guide

Updated February 09, 2012

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This compound exercise works the lower back, glutes and the hamstrings in one powerful move. Form is key for protecting your back and knees on this move and a certain amount of flexibility is required. To keep this move safe and effective, squat as low as you can, keeping the weight in the heels and the knees behind the toes. If you can't reach the floor to pick up your weights, use no weight until you're able to squat all the way down.

1. Holding medium-heavy weights in front of the thighs, bend the knees and squat down until the thighs are parallel to the floor.
2. Keep the abs contracted and look naturally forward to keep the neck in alignment.
3. Place the weights on the floor and stand back up.
4. Squat down once again and pick up the weights, again keeping the abs in, and stand back up.
5. Continue to squat up and down, putting the weights on the floor and picking them up for 1-3 sets of 10-12 reps.
6. If this feels too difficult, hold the weights throughout the movement rather than releasing them on the floor.