Best Bodyweight Hamstring Exercises

Bodyweight hamstring workouts ensure strong and flexible legs without lifting weights and resistance training. No, you don’t need to head to the gym. You may complete this lower body workout in the comfort of your home. And, you don’t need any equipment since your body is the equipment you are going to employ. Here are the 13 finest bodyweight hamstring exercises you must integrate into your training program. Do these home workouts 3 times a week for 20-30 minutes following a 10-minute warm-up. Get ready to make your legs fitter, stronger, and more toned with these leg workouts. Swipe up!

Best Bodyweight Hamstring Workouts Without Weights

Do a 10-minute warm-up to ready your muscles and prevent hamstring tension.

Perform neck tilts and circles, shoulder circles, arm circles, waist circles, side lunges, and ankle circles. Choose a safe area where you may move freely. Take the support of a wall, chair, bench, or sofa to anchor your legs. Engaging in these hamstring strengthening exercises to relieve leg pain can help increase muscular flexibility, alleviate discomfort, and maintain leg health by targeting the rear of the thigh muscles.

1. Hamstring Curls

Work On - Hamstrings, Quads, and Glutes

How To Do

• Get on all fours – make sure your elbow is precisely underneath your shoulders. Keep your neck in a neutral position.

• Lift your right leg off the floor and stretch it. This is the starting position.

• Bend your knee and put the right ankle near to your hips.

• Pause for a second and stretch your leg again.

• Do this 10 times before switching legs.

• Do 3 sets of 10 repetitions with each leg.

2. Prone Hamstring Curls

Work On - Hamstrings, Quads, and Glutes

How To Do

• Lie on your belly or in a prone position.

• Keep your hands close to your body and palms flat on the floor at your chest. This is the starting position.

• Bend your right knee and bring the right ankle near to the glutes.

• Lower the right foot.

• Bend your left knee and bring the right ankle near to the glutes. Now, pull it down.

• Do 12 to complete one set.

• Do 3 sets of 12 repetitions.

3. Single-Leg Glute Bridge

Works On – Hamstrings and Glutes

How To Do

• Lie down on a mat, bend your knees, and rest your feet flat on the floor.

• Place your hands at your side and palms on the floor.

• Lift your right leg and stretch it towards the ceiling. This is the starting position.

• Lift your hips off the floor while maintaining your right leg extended. Stop when your glutes and spine are in the same line. This is the glute bridge posture.

• Slowly bring your glutes back to the floor.

• Do 3 sets of 10 repetitions.

4. Bridge Toe Taps

Work On - Hamstrings, Glutes, and Quads

How To Do

• Lie down on a mat with your hands to the sides. Bend your knees and keep your feet flat on the floor.

• Lift your hips off the floor. Your glutes and spine should be in the same line. Now, elevate your ankles off the floor. This is the starting position.

• Extend your right leg straight towards the ceiling. Gently set it down with your ankles still off the floor.

• Extend your left leg straight towards the ceiling and gently place it down with your ankles still off the floor.

• Do 10 of these to complete one set.

• Lower your hips to the floor and take 10 seconds break before commencing the next set.

• Do 3 sets of 10 repetitions.

5. Reverse Lunge With Pulse

Works On - Hamstrings, Glutes, and Quads

How To Do

• Stand upright with your feet shoulder-width apart and hands on the waist. This is the starting position.

• Place your right foot back, bend your knees, and lower your body. Stop when your right knee is ready to hit the floor. Keep the upper torso straight.

• Pulse twice – stand halfway up and again go down.

• Stand upright and keep your right knee bent. Do a slight forward kick.

• Place your right leg back again. Pulse twice, rise up, and execute a slight forward kick with your right knee bent. Do 10 before switching legs.

• Do 3 sets of 10 repetitions with each leg.

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6. Curtsy Lunge With Narrow Squat

Works On - Hamstrings, Quads, and Glutes

How To Do

• Stand upright, maintain your feet shoulder-width apart, and connect your palms. This is the starting position.

• Place your left leg diagonally across behind your right leg.

• Bend your knees and drop your body into a “curtsy” lunge.

• Bring your left leg back to the starting position and complete a squat - push back your hips, bend your knees, and lower your body. Make sure your knees do not overshoot your toes.

• Place your right foot diagonally across behind your left leg.

• Bend your knees and execute a curtsy lunge.

• Place your left foot back to the starting position and squat. This completes one rep.

• Do 3 sets of 8 repetitions.

7. Split Squats

Work On - Hamstrings, Glutes, and Quads

How To Do

• Stand facing away from a bench or sofa. Place your right foot on the bench or sofa and cross your arms over your chest. Keep your left knee relaxed and look straight. This is the starting position.

• Bend both your knees and lower your body. Keep your torso straight.

• Pause for a while and go back up. Do this 10 times before switching legs.

• Do 3 sets of 10 repetitions with each leg.

8. Reverse Plank Ankle Taps

Work On - Hamstring and Quads

How To Do

• Sit on a mat, place your hands back, maintain your palms flat on the floor, and lengthen your legs.

• Lift your hips off the floor and hold your lower body on your ankles. Roll your shoulders back and make sure your elbows are precisely below the shoulders. This is the reverse plank posture.

• Bend your right knee and place your right ankle closer to your hips.

• Extend your right leg back to the reverse plank posture.

• Bend your left knee and place your left ankle closer to your hips.

• Extend your left leg back to the reverse plank posture. This completes one rep.

• Do 3 sets of 10 repetitions.