Homemade Hamstring Device

An updated version can be seen here

Earlier this year, I created a video that featured an inexpensive pair of furniture glide pads (original entry).  The gliders came in a 4-pack that cost approximately $10.  It’s been 7 months since I first used the gliders.  They receive regular use from myself and others, yet still work as good as new.

Up until recently, I’ve only used two of the four gliders.  I didn’t need the extra pair that came in the 4-pack.  Since I already had them however, I decided to build a simple hamstring device with the extra two.  In addition to the two gliders, I used scrap wood, a 12 inch piece of pipe and a pipe flange to complete the project.  This tool can be used to add weight to the hamstring exercise seen in the original video (see here at the 1:40 mark).

The Specifics

I cut two short strips of 2×4 to form the bottom portion of the device.  I then attached these pieces to a central 4×4.  An extra strip of 2×4 was then secured to the 4×4.  The extra piece was added to raise the pipe flange slightly higher.  I did this to ensure adequate room for my feet.  I then attached a 12 inch piece of pipe to the flange that sits atop the device.  Next, I nailed two thin strips of wood on each side to serve as foot stops.  They prevent the feet from sliding off the unit when heavy weight is loaded.  My heels fit between the two small strips.

Lastly, I glued  two gliders to the bottom of the unit.

The total cost for this device is less than $10.  It took a few minutes to build and is very easy to use.  The added weight greatly intensifies the bodyweight-only variation.  And while the bodyweight version can be performed with a single leg, I find the added weight to be more challenging (once you hit a certain load).  I’ve tested this unit with 120 pounds without any problems.

Below is a brief video demonstration of the tool.

For more homemade equipment ideas, please refer to the link below.

Homemade Exercise Equipment Archives

Please like & share:

15 comments:

  1. That is very innovative movement Ross. It is a great way to load the hamstrings and keep them strong. Keep the creativity as it offers no excuse as to why someone cannot get strong with a minimalist approach.

  2. Great tool! I guess if some of the big equipment sellers would see this, he would get mad or he would try hire you :)

    You make the weighted movement, i don´t know how much weight it is, so fluently and easy.

    I just love this Intensity!!!

  3. Yo man – long time no talk. We need to catch up.

    Anyway, awesome idea and cool video. Question – do you have any trouble with the apparatus wanting to unstable or tip from being top heavy since you have to use the ten pounders?

  4. @Wiggy – No, you can see it moving smoothly with 100 pounds loaded. The heels naturally drive down as you pull the weight toward you. This alone will stabilize the device.

    @Lee – I have not tested it with bands. The potential certainly exists however.

  5. My physical therapist prescribed a lot of this type of exercise after my ACL reconstruction a few years back. I used a stability ball under my feet and it felt quite effective. I still do it occasionally. Your device is an ingenious way to add weight to the exercise. Also, I like the way you keep your arms folded and off the floor, as this adds to the difficultly.

  6. Cool, Ross. I’m going through some knee rehab at the moment and this movement is pretty much exactly like one of the ones they have me do…only with the kind of weight that actually makes it more interesting. :P I know the rehab’s helping, but I’m not decrepit yet. :P

  7. The weighted thing would have a very difficult concentric but I’m wondering, at some point would it be a quadriceps movement as the knee extends?

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>