Bodyweight-Hamstring-Exercises: Is it possible to build strong and flexible legs without weights? A big yes! But merely focusing on the quads will not cut it. Working on your hamstrings is equally important.

Don’t have workout equipment or a gym subscription? Worry not. Your body weight is the best equipment you can use. Check out the best bodyweight hamstring exercises that you can incorporate into your workout. Do these thrice a week for 20 minutes at home or gym and get stronger, fitter, and well-toned legs. Scroll down to begin.

Best Bodyweight Hamstring Workouts Without Weights:

Do a 10-minute warm-up to prep your muscles and prevent hamstring pull. Perform neck tilts and circles, shoulder circles, arm circles, waist circles, side lunges, and ankle circles. Choose a safe space where you can move freely. Take the support of a wall, chair, bench, or sofa to anchor your legs.

1. Hamstring Curls:

Work On – Hamstrings, Quads, and Glutes

How To Do?

  1. Get on all fours – make sure your elbow is directly below your shoulders. Keep your neck in a neutral position.
  2. Lift your right leg off the floor and extend it. This is the starting position.
  3. Bend your knee and bring the right ankle close to your hips.
  4. Pause for a moment and extend your leg again.
  5. Do this 10 times before switching legs.
  6. Do 3 sets of 10 reps with each leg.

2. Prone Hamstring Curls:

Work On – Hamstrings, Quads, and Glutes

How To Do?

  1. Lie on your belly or in a prone position.
  2. Keep your hands close to your body and palms flat on the floor near your chest. This is the starting position.
  3. Bend your right knee and bring the right ankle close to the glutes.
  4. Lower the right foot.
  5. Bend your left knee and bring the right ankle close to the glutes. Now, bring it down.
  6. Do 12 to complete one set.
  7. Do 3 sets of 12 reps.

3. Single-Leg Glute Bridge:

Works On – Hamstrings and Glutes

How To Do?

  1. Lie down on a mat, bend your knees, and place your feet flat on the floor.
  2. Place your hands by your side and palms on the floor.
  3. Lift your right leg and extend it towards the ceiling. This is the starting position.
  4. Lift your hips off the floor while keeping your right leg extended. Stop when your glutes and spine are in the same line. This is the glute bridge position.
  5. Slowly bring your glutes back to the floor.
  6. Do 3 sets of 10 reps.

Note: Avoid this exercise if you have lower back pain.

4. Bridge Toe Taps:

Work On – Hamstrings, Glutes, and Quads

How To Do?

  1. Lie down on a mat with your hands to the sides. Bend your knees and keep your feet flat on the floor.
  2. Lift your hips off the floor. Your glutes and spine should be in the same line. Now, lift your ankles off the floor. This is the starting position.
  3. Extend your right leg straight towards the ceiling. Gently place it down with your ankles still off the floor.
  4. Extend your left leg straight towards the ceiling and gently place it down with your ankles still off the floor.
  5. Do 10 of these to complete one set.
  6. Lower your hips on the floor and take 10 seconds rest before starting the next set.
  7. Do 3 sets of 10 reps.

5. Reverse Lunge With Pulse:

Works On – Hamstrings, Glutes, and Quads

How To Do?

  1. Stand straight with your feet shoulder-width apart and hands on the waist. This is the starting position.
  2. Place your right foot back, bend your knees, and lower your body. Stop when your right knee is about to touch the floor. Keep the upper torso straight.
  3. Pulse twice – stand halfway up and again go down.
  4. Stand straight and keep your right knee bent. Do a gentle forward kick.
  5. Place your right leg back again. Pulse twice, stand up, and do a gentle forward kick keeping your right knee bent. Do 10 before switching legs.
  6. Do 3 sets of 10 reps with each leg.

These bodyweight hamstring exercises require no weights or equipment. However, you can also practice other exercises to target your hammies. Scroll down to find out what they are.

What Are Other Bodyweight Exercises Good For Hamstrings?

These hamstring workouts are effective for lower and upper body flexibility and strengthening:

  • Squats and squats with pulses
  • Mountain climbers
  • Box jumps
  • Squat jumps
  • Burpees
  • Frog jumps
  • Shuffle squats
  • Jump lunges

Conclusion:

Flexible and strong hamstrings contribute to fit and well-shaped thighs. This makes walking, running, sitting, and other activities easier and helps improve sports performance. Go ahead and include these exercises in your leg workout day to amplify your lower body strength.

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