In this 10‑minute at‑home hamstring workout, Lindsay Baumgrand of NourishMoodLove, joined by Rachel, guides viewers through five core hamstring‑focused movements performed in 40‑second work / 20‑second rest intervals. The routine includes a double‑leg deadlift, a rear‑foot‑elevated (single‑leg) deadlift, hip thrusts/glute bridges, hamstring rollouts or marching variations using an exercise ball, towels, or sliders, and dumbbell swings. Throughout the session Lindsay provides detailed form cues (hip‑hinge mechanics, “crush oranges in your armpits,” “shut a car door with your booty”), scaling options (single‑leg vs. double‑leg, staggered stance, weight adjustments), and equipment suggestions (dumbbells, bench, stability ball, kettlebell, towels/gliders). The workout is positioned as a quick, effective add‑on to leg day or a standalone routine, with a focus on targeting the hamstrings and hips rather than the quad‑dominant squat/lunge patterns common in many leg workouts. The video concludes with a motivational wrap‑up, a call to subscribe, and a suggestion to pair the session with other 10‑minute workouts.
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Hi, I'm Lindsay Baumgrand of NourishMoodLove. Coming at you with a quick 10 minute hamstring burnout. If you love quick and effective home workouts, you gotta drop subscribe to our YouTube channel. All right, you guys, this is five of my favorite hamstring exercises. We're gonna run through them. 40 seconds on, 20 seconds off. It's gonna round out to a quick and effective 10 minute hammy workout. You can add this on to a leg day or make it its own 10 minute workout on your own. And I'm joined by the awesome Rachel. Hi. She's going to be offering options for today's workout. Okay, so we're going to show you how you can take the exercises up a notch or scale them down, depending on where you're at. All right, so we're jumping right in. If you're not warm, you can go ahead and do a couple good mornings. You do some hip hinges, you could do some hamstring scoops. Okay, we are nice and warm. So we're going to jump right in and make the most of our 10 minutes together, taking you through five of my favorite hamstring exercises. All you need is some dumbbells. I'm going to add a bench and a stability ball. Rachel's going to show you how you can do it all from the mat. All right, you guys, let's get started. Your first move is a classic deadlift. Okay, so I'm gonna go heavy here. I'm gonna double up two 20 pound weights. Okay. My feet are about shoulder width distance apart. You can always kick your butt. Kick your butt where your feet land. That's a good deadlift stance. You're gonna crush some oranges in your armpits. Shoulders are rolled down and back. You're gonna initiate with a hip hinge, gliding the dumbbells down the front side of the legs. And then stand tall. We're gonna do that for 40 seconds. And it starts in three. Two. Let's roll three. So hip hinge, push the butt back towards that wall behind you. Another cue is to think about shutting a car door with your booty. So you initiate this with a hip hinge. Push, push. Push those hips back. Stand tall through the heels to drive up. Push, push, push hips back. Stand tall. You still have a nice bend in those knees. Nice. Awesome job pushing through those hips back. And then stand tall through the heels, standing straight up. Nice work. Nice stretch through the hamstrings. You should feel, feel at the bottom. Keep those dumbbells Nice and tight. You can keep thinking about crushing oranges in your armpits to keep those dumbbells tight. Nice work, guys. You got five seconds here. Finish it off for four, three, two, and one. Awesome job. Okay, we are going to go into a single leg exercise. I'm going to put the dumbbell in my left hand, and I'm going to put my right foot on the bench. I'm going to do actually, I'm going to go dumbbell. I'm going to do a rear foot elevated. Okay, Rear foot elevated. Rachel's going to do a staggered stance. All right, you got it. Oh. Move ahead. Yeah. We're sticking on deadlifts. We're gonna stick on deadlifts. Okay, so rear foot elevated. I got my foot up on the bench. Dumbbell here, and I'm gonna go hip hinge, stand tall. So it's like a single leg deadlift, but I'm using the bench for support. Rachel's gonna give you an 80, 20 stagger stance. We go in three, two. Let's roll. Hinge, hinge, hinge, hinge, hinge. Stand tall. Hinge, hinge, hinge, hinge, hinge. So now you're taking that deadlift into more of a single leg, right? You're putting all the the weight or 80% of the weight in that one leg. Work the second leg the second time through this. Hinge, hinge, hinge. Nice. Still thinking about keeping those dumbbells nice and tight to the body by crushing oranges in the armpits. If you're with me, shoelaces are down on the bench. Nice hand. You're still initiating with a hip hinge. You get a soft bend, you're really focusing on that front leg. Nice work, you guys. Awesome job. You can always double load it like Rachel's doing with two dumbbells. Single load it like I'm doing with one weight. Choose what works for you. You got three, two, and one. Nice work. I'm gonna stay right here on the bench. Now we're going down to the ground. We're gonna go hip thrust. Okay. Hip thrust. I'm gonna load a weight right here on my hips. Okay? Sagittarius dance. Let's go. Doesn't matter which way you do. You're gonna do the other way the second time. Okay, we go in three, two. Let's go. So I have my shoulders resting up here. Lift down, and lift. It's a hip thrust. Rachel's taking a long glute bridge. Okay, so staggered stance still means we're putting 80% of the work in one leg. Nice. The longer means that the heels are farther away from the glutes. Closer the heels are to the glutes, the more glute you're gonna get. Farther the heels are from the glutes, the more hamstring you're gonna get. Nice. Nice long stance there. Push. Feel those hamstrings, those back of the legs. They should be talking to you. Yes. 10 seconds. Lift. You can do this with weight or no weight. You got it. Go. 5, 4, 3, 2, and 1. Nice work. You're gonna drop out of it. Awesome job. I'm gonna find that exercise ball that I have here. Rachel is gonna stay in that elbow here. We'll go this way. Perfect. I'm gonna do hamstring rolls on the exercise ball. This move is always tricky for me. Rachel's gonna walk it out with a march. We go in three, two. Let's go. So we're gonna both lift our hips up. I'm gonna pull in. Rachel's gonna walk her heels out. I'm pulling that ball heels to glutes. It's like a hamstring curl with an exercise ball. If you don't have an exercise ball, you can do Rachel. It's got the march going on. Another option will be to take towels or gliders on a hardwood floor. Slide the heels out, pull them back in. Keeping those hips lifted. Nice and high. You're halfway, guys. This one is always a burner for me. Hello, hamstrings. Right here. I'm feeling them. Nice work. Nice work. Stay in it. You got this. Yes. Come on. Nice work. We got one more move for you. 5, 4, 3, 2, and 1. Set it down. Awesome job here. Up. Last move is a good old dumbbell swing. Dumbbell swing. Swing, swing, swings. We love it. Glutes, hips, hammies. Grab one or two heavy weights. Whatever you want. I'm going to go alternating hand swing. You can always actually. Let's double it up. Both hands on the weight. Use a kettlebell. You're gonna hinge and swing. We go in three, two. Let's go. 40 seconds. Hinge, swing, hinge, swing. So I'm not squatting, I'm hinging. Initiate with that hip hinge. Stand tall. Swing. Nice. Glutes, hammies, hips. Drive that weight right up to eye level. Right there. You got it. Hinge and swing. Nice work. Drive through those heels to stand you tall. Awesome job, guys. Hello, hammies. Come on, come on. Nice work. Stay with it here. 10 seconds on the swings. 10 seconds on the swings. You got it. Nice. You're in it. 5, 4, 3, 2, 1. Nice work. Weights can go down. We're gonna repeat those same moves, starting with the double leg deadlift. All right, back to two heavy weights. Second stab at every move. Right here. See, they're parallel. Kick the booty. Kick the booty. Crush the oranges in the armpits. Initiate with a hip hinge deadlift in three, two. Let's go. Come on. Second time through it. Finish off this quick hamstring burner right here. Focusing on the back of the legs. A lot of our leg days tend to be squat and lunge heavy. Right here. Squats and lunges are focused more on knee. Dominant, more quad glute. Okay, we're focusing here on the hamstrings and the hips. Hamstrings and hips. Halfway, guys. 20 seconds. You got it. Nice work. From here, I'm going back to my bench, switching out legs. You're going to work the other leg for our staggered or single leg exercises. 10 seconds. Nice work. Finish. Last five, four, three, two, and one. Nice work. I'm gonna drop down to one weight. Rachel's gonna double load it like she did last time. Okay, I'm gonna put my opposite leg up on the bench. Shoelaces down, rear foot elevated. Deadlift. Single leg deadlift or stagger Deadlift. Pick your poison sticking on those deadlifts. We go in three, two. Let's go. Hip hinge. Stand tall. Keep that weight nice and tight to the body. Hinge, hinge, hinge, drive through that front heel. Hinge, hinge, hinge, drive through that front heel to stand you up. Nice work. Hips, Go back, stand tall. Awesome job, you guys. Soft bend in that front leg. Really get that length in that hamstring. Range of motion might look a little bit different for everybody here. Come on, come on. You got it. One rep at a time. These single leg exercises, one side might feel easier. Gotta expose those muscle imbalances. Ten seconds here. Stick with it. We're down to hip thrust. Hip thrust in 5, 4, 3, 2. Let's do one more awesome job. I'm going to stay right here on the bench. I'm going to place my upper body, upper back, shoulders on the bench. Rachel's going to go down to that long glute bridge where the heels are farther away from the body. You're going to switch out your staggered stance. Switch out your staggered stance option to rest a dumbbell on your hips. Okay? Thrusting in three, two. Let's go. Lift the hips up and down farther. The heels Are from the body. More hamstring I'm gonna get again. You're trying to put 80% of the work into one leg, 20 in the other. Staggered stance. Nice work. You got it. Isolating those glutes. Nice. Chin is not totally tucked. Okay? Should be a nice little gap right here. Nice neutral neck. Nice work, you guys. Fire up those hammies. Come on. This is move three of five. 10 seconds here. Yes, you can. Let's go. Power through. Get those hips up for 4, 3, 2, and 1. Nice work. Okay, Rachel's gonna go blue bridge march. Walk it out. Gonna walk it out. I'm gonna take it back to this exercise ball. Give me those hamstring rollouts. Hamstring rollout. It's a real burner for 40 seconds. All right, here we go. If you're with me, get those feet on that ball. Lift those hips. Up. We go in three, two. Let's go. Hips are up. Pull the heels towards the glutes. Kick it out. Nice work. One rep at a time. You got it. Hello, hammies. Creating length and then contracting that muscle as we pull. Pull those heels back towards you. Lengthen and contract. Nice work. Right here. Move. 4 of 5. Almost there, guys. Distance swings. Quick and effective. 10 minutes. All about the hamstrings, the back of the legs. You got it. You can do all these exercises at home. 10 seconds here. Nice work. You can take them to the gym. Do it at home. You got three, two, and one. Awesome job. Let's get up for dumbbell swings. Final move. And it's a big, powerful move. Okay. A lot of those moves were strengthening the hamstrings. This move, testing the power of the glutes, hips and hamstrings. Glutes, hips, and hamstrings. Here we go. Swings. I'm gonna put both hands on my vertical dumbbell youl can always use the kettlebell. We go in three, two. Let's go. Hinge swing. Come on. Drive through those heels. Stand straight up. Power through those hamstrings. You got it. Last move. Last move. Right here. Come on. Nice work. Strength and power. Finishing with that power move right here. Nice work. Nice work. Home stretch, guys. Come on. Halfway. 20 seconds left. Yes, you can. Let's go. Finish it. Awesome job. Right here. Count it down for 10. 9, 8. You got this. 7. Let's go. Come on. You're in the final. 5, 4, 3. 3, 2, 1. Awesome work, you guys. Nice work. That is your quick and effective 10 minute hamstring burnout. Nice work, Rachel. Hope you liked it. Gonna feel those hammies tomorrow. Have a great day. Thanks so much for joining me for that 10 minute hamstring burnout. If you loved it, drop a subscribe to our YouTube channel and if you want to pair this workout with another leg day, I suggest this video right here. Or you can find all of our quick and effective 10 minute workouts in this playlist right here. Have a great day.
