Hamstring Scoops: How-to, Benefits & Variations
The hamstring scoops targets multiple muscle groups. Improves functional fitness. Start with 3 sets of 10-12 reps with controlled form.
Hamstring Scoops: How-to, Benefits & Variations
The hamstring scoops is a warmup exercise targeting multiple muscle groups. Counters age-related muscle loss (sarcopenia) that accelerates after 40. Found in 9 workouts across the Wellls platform with 2 variations.
Athlete Mode 6
Sophie Jones
How to Do Hamstring Scoops
Set up in the starting position for hamstring scoops. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "Put one leg out in front of me, heel first, toe facing the ceiling, and all I'm gonna do is drive down, up, and above my head."
Complete the full range of motion. "One foot comes forward, my heel comes up, and I'm just scooping down towards the floor."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Sophie Jones adds: "Try not to let your body round off on this bit, so keeping the back nice and flat."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The hamstring scoops directly supports this by targeting key muscle groups.
Coach's Tips
"Put one leg out in front of me, heel first, toe facing the ceiling, and all I'm gonna do is drive down, up, and above my head." - Sophie Jones
Sophie Jones
"One foot comes forward, my heel comes up, and I'm just scooping down towards the floor." - Sophie Jones
Sophie Jones
"Try not to let your body round off on this bit, so keeping the back nice and flat." - Sophie Jones
Sophie Jones
"If you can only go to here, that's fine." - Danielle Harrison
Danielle Harrison
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The hamstring scoops supports overall functional fitness during a time when the body needs it most. Research supports this type of exercise for women during the menopausal transition.
Variations & Modifications
Hamstring Scoop to Shoulder Rotation
lowWarm-up: Hamstring Flossing
lowBenefits
Strengthens and conditions the whole body
The hamstring scoops builds functional capacity that supports everything from carrying groceries to hiking.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The hamstring scoops directly addresses this.
Requires minimal equipment
No equipment needed. You can do the hamstring scoops at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Rushing through repetitions
Control the movement in both directions. The lowering phase is just as important as the lifting phase.
Ignoring pain signals
Joint pain during the hamstring scoops means something needs adjusting: form, range, or load. Muscle burn is fine. Joint ache is a warning.
Workouts Featuring This Exercise
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Frequently Asked Questions
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