12 Hamstring Exercises You Can Do With Your Body Weight
You don’t need weight for doing hamstring exercises when you can use your body weight. 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 exercises to get fit and have strong legs
- Hamstring Curls
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 Hamstring Curls
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
Stand straight with your feet shoulder-width apart and palms joined to come to the starting position.
First Step: Place your left leg across behind the right leg in a diagonal position and bend your knees until the left knee touches the floor.
Second Step: Bring the left leg to the original position and do a squat with your hands still folded. Lower your body to push your hips back for a squat position.
Third Step: Come to the first position to repeat the exercise with the right leg and do 3 sets of 8 reps with each leg.
- Split Squats
Take a bench and place it behind. Stand with your back towards the bench and place your right foot on the bench to start the squats.
First Step: Lower your body by bending your knees but keep your back and head straight. Pause for a few seconds and then go up. Do it 10 times.
Second Step: Switch the leg and repeat it with the left leg and do 3 sets of 10 reps each with each leg.
- Reverse Plank Ankle Taps
Sit down with your palms flat on the mat and legs in an extended position to start the exercise.
First Step: Lift your hips with the help of your hands and take the load on your ankles.
Second Step: Fold your right leg to bring the right ankle close to the hip. Stop for a while and extend the right leg again. Switch the leg and do 3 sets of 10 reps each.
- One Leg Deadlift Squats
Stand straight with your arms stretched to the sides to start the exercise.
First Step: Extend your left leg to the back and bend forward to bring your neck, back, and leg in a straight line.
Second Step: Bend your right knee to lower your body. Hold the position for a few seconds and come to the first position. Switch the leg and do 3 sets of 8 reps.
- Donkey Kicks With Pulse
Get down on the floor on your knees and hands to start the exercise.
First Step: Lift your left leg and extend it towards the ceiling just like you are kicking the ceiling. Bring the leg down and kick again. Give a couple of kicks before bringing your leg to the floor.
Second Step: Switch the leg and repeat the kick with your right leg. Do 10 times of kicking with each leg and do 3 sets with each leg.
- Hamstring Stretches
Stand with your feet more than shoulder-width apart to start the exercise.
First Step: Bend down and reach your hands to the right feet and count to 3. Repeat the process with left feet to complete a set and do 3 sets of 5 reps each.
Stand with your feet shoulder apart and bend forward to touch the floor with your palms to start the exercise.
First Step: Walk a few steps with your hands and then come back to complete a rep and do 3 sets of 5 reps each.
Disclaimer: Take necessary precautions while doing these exercises. It is better to do the exercises under the supervision of an experienced personal trainer.