HamstringsBeginner
Moving Claw Drill
A running-form drill where each leg reaches forward, then claws down and back under the hip as the heel snaps up toward the glutes. Grooves an active foot strike and fast leg recovery for sprinting.
Primary muscles
- Hamstrings
- Hip Flexors
- Glutes (Gluteus Maximus)
Secondary muscles
- Quadriceps
- Calves (Gastrocnemius)
- Front Delts
- Sets
- 2–4
- Duration
- 15–20 m
- Rest
- 30–60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.