Hamstrings & Calves

Orientation: Standing or Mat

The Hamstrings & Calves Series strengthens the posterior chain through both standing and mat work.

Standing options include hamstring curls, calf raises (relevé), and hinge patterns, while mat work targets the hamstrings in plank, tabletop, bridge, or prone positions. This series balances quad-dominant work from Squats, Lunges, First Position, and Kneeling Thigh Series.

Framework Tip

Props can make a big impact here. Try squeezing a ball behind the knee for curls, using a glider for ski-slope lunges, or adding gliders under the heels in seated core or under the toes in plank for mountain climbers. Strong hamstrings make squats and lunges more effective, support the glutes and low back, and protect the spine from pain and injury.