Hamstring Exercises

You don’t need weight for doing hamstring exercises when you can use your bodyweight. And you can do the bodyweight exercises at home. Here’re 12 hamstring exercises that you can practice at home without worrying about weight.

Try these 12 bodyweight hamstring exercises to get fit and have strong legs

Bodyweight Hamstring Curls Exercises

Bring your weight down on your knees and hands to start the exercise. Keep your hand straight and parallel and your head in a neutral position.

First Step: Extend your left leg to make a straight line with your back. Now you are starting the curls.

Second Step: Bend the left knee to bring the heel close to your hips. Take a brief pause and extend your leg again. Do it 10 times with the left leg switch to the right leg. Do 3 sets of 10 curls each with each leg.

Prone Bodyweight Hamstring Curls Exercises

Lie on your belly with your palms flat on the floor to come to the starting position.

First Step: Bend your right knee to touch your hip with the right ankle and then do it with your left knee. Do it 12 times to complete a set and do 3 sets of 12 curls.

Single-Leg Glute Bridge

Lie back on a mat with your knees folded and palms resting on the floor to make a glute bridge.

First Step: Lift your right leg and extend it towards the ceiling. Now start making the bridge.

Second Step: Lift your right hip until your glutes are spine are in a straight line. Take a brief pause and bring your glutes down.

Third Step: Repeat the exercise with the left leg and do 3 sets of 10 reps with each leg.

Bridge Toe Taps

Lie down on your back with your hands placed to the sides and knees bent to come to the starting position.

First Step: Bring your glutes and spine in a straight line by lifting your hips and then your ankles.

Second Step: Extend your right leg towards the ceiling and then bring it down slowly. But your ankles will remain off the floor.

Third Step: Lower your back to take a break and repeat it with your left leg with your ankles off the floor. Do 3 sets of 10 reps with each leg.

Reverse Lunge With Pulse

Stand straight with your hands on your waist and feet shoulder-width apart to start the exercise.

First Step: Take your right leg back by bending your knees and stop when the right knee touches the mat. Keep your back and head straight. Stand halfway and again go down.

Second Step: Stand up with your right knee bent and give a gentle forward kick. Extend your right leg back again, stand up with your right knee bent and give a gentle forward kick.

Third Step: Switch your leg and do 3 sets of 10 reps with each leg.

Curtsy Lunge With Narrow Squat

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