Ipsilateral Hamstring Exercises

Ipsilateral is defined as "the same side." An ipsilateral hamstring exercise would have to involve another muscle group on the same side of the body as the corresponding hamstring. Performing ipsilateral exercises can help increase balance and core strength, but are generally advanced exercises, so caution should be taken before attempting these exercises.

Single-Leg Shoulder Bridge with Triceps Extension

Hold a dumbbell in your right hand and lie supine on the floor with knees bent and your feet flat on the floor. Slide your right foot toward your glutes until your knee is directly above your ankle. With dumbbell in hand, extend your right arm above your shoulder and flex at the elbow until your forearm is parallel to the floor. On your lift side, flex at the hip to extend your left leg toward the ceiling. Engage your core and tighten your glutes as you slowly lift your hips off the floor, pressing them toward the ceiling. As you extend and drive your hips toward the ceiling, simultaneously extend the elbow to press the dumbbell toward the ceiling. Pause briefly once the hips and right arm are fully extended. Slowly lower your hips, while flexing your elbow to return both to the starting position. Repeat on the opposite side of the body.

Stork Stance with Single Arm Row

Hold a dumbbell in your left hand and stand with your feet hip-width apart with toes facing forward. Slightly bend your left knee and shift your weight to the left side of the body. Engage your abdominals and stabilize your core. Without allowing the toes or heel of your left foot to rise, slowly flex forward at your hip while you simultaneously extend your right leg behind you. Once your torso and right leg are parallel to the floor, extend your arms below your shoulders. Perform a single arm row with your left arm by flexing your elbow to draw the dumbbell up toward your armpit. Slowly return the dumbbell to the starting position and repeat for a few repetitions. Repeat on the opposite side of the body.

Single-Leg Dead Lift with Row

Similar to the stork stance with row; hold a dumbbell in your left hand and space your feet hip-width apart and facing forward. Soften your left knee by slightly bending it and balancing your weight throughout the entire foot. Contract your abdominal muscles and slightly arch your back. Extend your arms below your shoulders and retract your shoulder blades. Slowly flex forward from your hips as you simultaneously lift your right foot off the floor and extend it behind you. Maintaining the form of the upper body, continue to flex forward until your torso is almost parallel to the floor. Pause in this position and slowly perform a single arm row with the dumbbell. Slowly return to the starting position without allowing the right foot to touch the floor. Repeat on your right side.

Forward Lunge with Ipsilateral Shoulder Press

Holding a dumbbell in your right hand; stand with your feet hip-width apart and facing forward. Place your left hand on your hip for added balance. Position your right arm in the bottom phase of a shoulder press with your elbow flexed at 90 degrees and your palm facing forward. Simultaneously lunge forward with your right leg and extend your arm above your shoulder to perform a shoulder press. Continue to lower into your lunge by driving your hips toward the floor, which will create a 90-degree bend at the knee over the ankle. Reverse your motion back to the starting position. Repeat on the opposite side.