IRON Series 30 Min Hamstrings Workout - Hip Extension & Flexion | 16
By Caroline Girvan
36 mins 47 secs
Added Oct 16, 2025
Join Cassandra for a challenging intermediate-level flexibility flow focused on strengthening your hamstrings, core, and lower back. This targeted session, part of the IRON Series, utilizes dumbbells and a chair to enhance your practice, particularly through hamstring-focused hip thrusts and slow, controlled RDLs.
You'll work on lengthening and contracting your hamstrings, with an emphasis on mindful movement and body awareness. Prepare to feel the burn and cultivate a deeper connection to your lower body, building both strength and flexibility.
Focus Areas
Benefit Strength
For building muscle, stability, and physical endurance.
Benefit Energy Boost
For an uplifting and invigorating practice that builds heat and awakens the body.
Benefit Core Strength
To target and strengthen the abdominal muscles, obliques, and lower back.
Focus Area Full Body
A well-rounded practice that engages and stretches all major muscle groups.
Focus Area Hips
Workouts with an emphasis on hip-opening poses to release tension and increase mobility.
Focus Area Hamstrings
Designed to safely increase flexibility and length in the back of the legs.
Focus Area Lower Back
For strengthening supporting muscles and gently relieving lower back pain and stiffness.
Focus Area Upper Back
To target posture, release tension between the shoulder blades, and open the chest.
Focus Area Core & Abs
A targeted workout for the abdominal and oblique muscles.
Focus Area Legs & Glutes
To strengthen and tone the quadriceps, hamstrings, and gluteal muscles.
Focus Area Chest Opener
Features poses that open the heart, broaden the collarbones, and improve posture.
Difficulty Intermediate
For those with a solid foundation who are ready to explore more challenging poses and flows.
Pace Moderate
A balanced level of effort and flow, suitable for a steady and consistent practice.
Pose Type Forward Bends
A practice focused on forward folds for calming the mind and stretching the entire back body.
Props Chair
An accessible workout that utilizes a chair for support in various seated and standing poses.
Props Dumbbell
Props focus area
No specific poses listed - This is a general yoga practice focusing on the areas shown.
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