Heel Hook

• Watch the video below to learn more about the heel hook movement.

Unstable Bridge Pose

Lie on your back with one foot resting on a foam roller and the other leg extended in the air, then lift your hips off the ground by pushing into the roller while keeping the elevated leg extended and your core engaged. Hold this position with your hips at maximal height for up to twenty seconds, warming up thoroughly with both legs first since the calves and hamstrings are prone to cramping.

• Equipment: Foam roller, timer

On-Ground Pigeon

• Sets and reps: Three sets of thirty seconds

Standing Pigeon

• Equipment: Elevated surface (for example, a counter, desk, or plyometric box), yoga block or towel for modification
• Sets and reps: Three sets of thirty seconds

Hamstring Curl with Stability Ball

• Equipment: Stability ball
• Sets and reps: Three sets of eight to ten reps

Single-Leg Bridge with Hamstring Curl

• Equipment: Stability ball
• Sets and reps: Three sets of eight to ten reps

Lying Hamstring Isometric

• Equipment: Elevated surface (for example, a box or bench)
• Sets and reps: Three sets of six to eight reps

Hamstring Curl with Sliders

• Equipment: Sliders
• Sets and reps: Three sets of eight to ten reps