Bodyweight Hamstring Exercises

Bodyweight Hamstring Exercises

A bodyweight hamstring workout is a great way to build strength and work your body without purchasing expensive equipment. The best part about bodyweight exercises is that you can do them anywhere, anytime! No gym required - just you and your body. Bodyweight hamstring exercises are perfect for people who don't have access to a gym, time to learn how to use exercise equipment, or want to get in a quick workout before beginning their day. Read on to learn more about the importance of incorporating hamstring exercises in your everyday schedule for added benefits to your body and mind!

Bodyweight Hamstring Exercise

What do hamstrings do?

Hamstrings are the muscles on the back of your thigh. They bend your knee, help you walk and run, and stabilize the knees when standing on one leg. The hamstrings need to be strong enough to handle all these functions but flexible enough to allow a full range of motion in any direction. If they get tight or weak from disuse, you can injure them.

It is essential to pay attention to your hamstrings and work them adequately to avoid causing injuries, and ensure maintenance of range of motion. You don't need a gym membership to accomplish this, you can achieve hamstring flexibility through at-home bodyweight hamstring exercises that require little or no equipment. All you need are a pair of pants you can stretch in and you are ready to go.

Bodyweight Hamstring Exercises

Bodyweight exercises for hamstrings

Targeting the hamstrings can be tricky because they're used in many different movements. But by using specific exercises and targeting different parts of your body, you'll find what works best for you. Hamstrings are responsible for bending your knee and extending your hip, among other actions. Here are a few exercises you can do to target them:

Hamstring curls

You will need to find something to brace your feet against to do this exercise. You can use a bench, the back of a chair, or even a wall. Place your feet hip-width apart and facing forward. With your hands on the ground for support, bend your knees and bring them as close to your body as you can. Slowly press the balls of your feet into whatever you are using for support, raise your hips, and straightening out your legs without locking them at the knee. By continuing this movement, you will engage all three hamstring muscles in a balanced way that builds strength and mobility. For added difficulty, you can lift one leg at a time while curling your body weight up. This exercise is also great for improving balance and coordination.


A basic lunge is excellent for targeting the hamstrings and other muscles in your body. Start by standing with feet hip-width apart, then take a large step forward with one leg and lower your body until both knees are at about 90 degrees. Make sure your front knee is directly over your ankle, and don't let your back knee touch the floor. Drive through your front heel to return to the starting position. You can also do this exercise with a weight in each hand for added resistance.

Bodyweight Hamstring Exercises


The deadlift is another hamstring-targeting exercise that works all of the muscles in your body. It's a complex exercise, so be sure to practice it in front of a mirror, with a trainer, or with a video to ensure you're doing it correctly. To do it, stand with feet hip-width apart and hold a weight in each hand. If you don't have a weight, you can use water jugs, books, or your pet, any weighted object you can hold on to! Bend at the waist and hips until your torso is parallel to the floor, then slowly lift back up to stand. 

Common mistakes people make when doing this bodyweight hamstring exercise are rounding their back, bending from the waist instead of the hips, or lifting with just the back with not enough of a hip thrust. To avoid injury, be sure you're engaging your hamstrings as well as other muscles in your body for support.

Glute bridge

This exercise is a great way to target your hamstrings as well as your glutes. Lie flat on your back with your feet planted on the ground and close to your body, shoulder-width apart. Your shins should be at a 90 degree angle from your ankles, your knees should be in line with your ankles. Place your arms next to your body for stability. Drive your heels into the ground, and push your hips up until your body is in a straight line. Squeeze your glutes and hamstrings at the top of the motion, then slowly lower back to the ground.

The bridge exercise is another bodyweight hamstring exercise you can try on its own or in a sequence with motions such as lunges or deadlifts. You can also add resistance by holding a weight or weights across your hips.

To get the most out of bodyweight hamstring exercises, it is vital to maintain good form and keep your body stable. Always engage your core when doing bodyweight exercises and stay as neutral as possible with your spine. Avoid hyperextending or rotating at the hips for all bodyweight hamstring exercises while keeping a straight line from your shoulders to your knees. Be sure to breathe throughout the exercises and control the movement on both the up and down phases.

Quadriceps stretch

Stand facing away from the wall or chair with hands resting lightly on top of your chosen object; cross left foot over right ankle and slowly lower left knee toward the floor. Hold for 30 seconds before switching legs (repeat three times).

Heel touch

Lie flat on your back with feet flat on the ground and knees bent as they were in the glute bridge exercise. With your arms by your sides, and without lifting your back off of the floor, reach your right hand towards your right ankle. Hold for a second and return to neutral. Repeat on the other side. This motion improves strength in the obliques, hamstrings, and gluteal muscles. 

These bodyweight hamstring exercises are a great way to start toning and strengthening this important muscle group, whether you're just getting started or looking for alternatives to your routine. Incorporate them into your weekly workouts, and you'll be on your way to bodyweight hamstring exercises that target every major muscle group.

Bodyweight Hamstring Exercise

What do you need for bodyweight hamstring exercises?

You don’t need equipment for bodyweight hamstring exercises. It is just you and your body. This makes it an excellent option for when you’re traveling or even at home if the equipment isn’t something you have access to. While equipment can help add resistance to an exercise, there are still plenty of effective bodyweight hamstring exercises that you can do.

However, some small additions can help make your hamstring exercises more enjoyable. These include:


There are a few key things to keep in mind when it comes to clothing for hamstring exercises. First and foremost, you'll want to make sure that your clothing is comfortable and allows you to move freely. Second, you'll want to choose clothes that fit well and don't restrict your movement. Finally, it's best to wear clothes that won't get in the way during your exercise routine, so you don't accidentally trip over them or fall while doing an exercise.

Since you will be working your leg muscles during hamstring exercises, your pants must be stretchy and allow you freedom of movement. Reboundwear has a great selection of pants for men and women that can aid in secure and comfortable movement while you exercise away!

Hamstring Exercise Pants for Men

Yoga Mat

A yoga mat is a great option for adding extra cushioning and support for your back and pelvis during hamstring exercises. Not only does it provide comfort and stability, but it can also help protect your body from any potential injuries. If you don't have a yoga mat, you can use a blanket or towel in its place.

Yoga Mat for Hamstring Exercises


Adding weights or medicine balls to your bodyweight hamstring exercise routine as you practice can help to improve your results, and increase your hamstring strength and power. You don’t need to invest in weights right away, you can always practice your exercises with some weighted household items to see if the extra weight is right for you. Resistance bands are also a great option for improving strength and increasing bodyweight hamstring exercise effectiveness without costing much or taking up a lot of space!

Dumbbell for Bodyweight Hamstring Exercises

Water Bottle

Keeping hydrated is always important, especially when you're working out. A water bottle can help ensure that you stay hydrated throughout your hamstring exercises. Plus, it's a great way to make sure you maintain your hydration goals!


A timer can help  you stay on track with your hamstring exercises. If you're not sure how long to do an exercise for, or if you want to make sure that you're performing each move for the correct amount of time, a timer can be a great tool.

With these simple additions, you'll be able to enjoy your bodyweight hamstring exercises even more! If you're not sure what equipment is needed for bodyweight hamstring exercises, you can use this list as a guide. Of course, equipment is always optional, and you should do what is best for your body.


Doing bodyweight hamstring exercises can be very beneficial for your health and well-being. It is important to maintain healthy muscles that are strong enough to support the rest of your body and flexible enough not to hinder movement. Strengthening your hamstrings will help you prevent injuries in other areas of the leg, like the knee or ankle, because it aids in stabilization. Additionally, if you're a runner who experiences pain from running on hard surfaces, strengthening these muscle groups may decrease your pain as they provide more shock absorption. Finally, bodyweight hamstring exercises will help improve balance and stability, which is crucial when looking at injury prevention!

Leave a comment

Please note, comments must be approved before they are published

Related Posts