The 10 Best Bodyweight Hamstring Exercises at Home
What are Bodyweight Hamstring Exercises?
Bodyweight hamstrings exercises are workout movements that specifically target and strengthen the muscles at the back of your thighs. The great thing about these exercises is that you don’t need any equipment; just your own bodyweight will do.
Here are a few important things to keep in mind about bodyweight hamstring exercises;
- Your hamstrings are responsible for bending and curling your knees as playing a role in various everyday movements like running, jumping and leg curls.
- One of the advantages of bodyweight exercises is their convenience. You can do them anywhere since you don’t require any equipment.. They help build strength that translates to your daily activities.
- Some common examples of bodyweight hamstring exercises include leg curls, glute bridges, lunges, kickbacks and holding positions that challenge your hamstrings through a full range of motion.
- It’s crucial to maintain form while performing these exercises. Focus on controlled movements, avoid locking your joints and engage your core for stability. This will help minimize the risk of injuries.
- If you want to make things more challenging or easier depending on your fitness level or goals there are ways to modify these exercises. You can try lifting one leg at a time or slowing down the pace. Additionally incorporating balance challenges can add another dimension to your workout.
- Like any muscle group in your body it’s important to both strengthen and stretch your hamstrings. Combining bodyweight workouts with stretches can create a rounded routine that benefits this muscle group.
- Lastly, consistency is key if you want to see results from these exercises. Stick with it. Make it a regular part of your fitness routine.
- Try to schedule 2 3 sessions every week focusing on your hamstrings. It will not help in preventing injuries. Also enhance your strength.
Exercises that solely use bodyweight are a convenient and efficient method to work out and strengthen the crucial muscles in your hamstrings no matter where you are.
Benefits of Bodyweight Hamstring Exercises
Body weight exercises provide a number of benefits to strengthen the pelvic floor muscles and improve flexibility Benefits include:
i. Muscle strength: Body weight exercises engage and target the thigh muscles, increasing strength and endurance. A strong hamstring contributes to better athletic performance, stability, and overall lower body strength.
ii. Injury Prevention: Strengthening the hip muscles helps prevent injuries, especially strains or tears. A strong, flexible hip provides excellent support for the knees and lower back, reducing the risk of discomfort during activities involving running, jumping or sudden changes in direction
iii. Improved posture: Hamstring muscles play a role in maintaining good posture. Weak hips can cause poor posture, which can lead to back pain and discomfort. Regular body weight exercises for the hips can help strengthen these muscles, improve posture and reduce the chances of related issues
iv. Movements: Bodyweight exercises mimic functional movements commonly used in everyday activities and sports. Exercises such as bridges, lunges and Romanian deadlifts can strengthen the hamstrings and enhance your ability to perform tasks such as bending, maso and walking with better stability and control
v. Flexibility and range of motion: Alongside strength, bodyweight exercises can increase flexibility in the hip and knee joints and increase range of motion This can increase overall mobility, reduce muscle tightness and potentially reduce discomfort associated with tight hamstrings.
vi. Convenience and accessibility: Body weight exercises for the hamstrings can be done without the need for special equipment or a gym membership. They can be done at home, in the garden, or in any suitable place, making them accessible and accessible to individuals of varying fitness levels.
The 10 Best Bodyweight Hamstring Exercises at Home
1. Glute Bridge
Here are the steps for a basic glute bridge exercise bodyweight hamstring exercises:
- Lie on your back on a comfortable mattress or backrest. Bend your knees and keep your legs flat and not separated from your hips. The arms relaxed at the sides, facing down.
- Gently pull your jaw up your spine and engage your core muscles. This will help keep your skin tight during exercise.
- Squeeze your buttocks and lift your hips off the floor, squeezing your glutes as you do so. Push your hips up until you line up straight from your knees to your shoulders. Avoid bending or falling in, and lower back.
- Pause for a second at the top of the movement and focus on squeezing your glutes to maximize muscle activation.
- Slowly lower your hips back to the starting position with authority, making sure to maintain control throughout the descent.
- Repeat the movement for as many reps as you want.
Here are a few tips to keep in mind while performing glute bridges:
- Maintain a steady and controlled pace during the exercise.
- Focus on squeezing your glutes at the top of the movement to maximize muscle activation.
- Keep your core engaged to stabilize your torso.
- Avoid straining your neck, and keep your head and shoulders relaxed on the ground.
- Breathe naturally throughout the exercise.
2. Single-Leg Romanian Deadlift
Here are steps to bring Romania back from the dead one step at a time.
- Stand tall with your feet hip-width apart. Place a knee into the standing knee while engaging the core muscles.
- Keep your knees slightly bent and place your weight on one leg. This will be your stationary leg throughout the exercise.
- With your back straight and your core engaged, begin the movement by rotating your hips forward. At the same time, lift the opposite leg straight off your back, keeping the knee of the lifted leg slightly bent.
- Keep pushing forward until your skin levels out. Your legs and lifted torso should be straight.
- Keep your back straight and pull your shoulders back to maintain good posture throughout your movement.
- Slowly engage your glutes and hamstrings, reverse the movement and return to position. At the same time, lower your raised foot down.
- Repeat the movement for as many reps as you want on one leg, then switch to the other leg and perform the same exercise
Additional tips:
- Keep your spine neutral throughout your movement, avoiding excessive arcing or arching of the back.
- When standing, keep your knees and ankles in line and avoid falling in or out.
- Control the landing and avoid using dynamic forces to move your legs or torso.
- Start with just light weights or body weight and gradually get comfortable with the exercise and increase the difficulty by adding weights like dumbbells or kettlebells
- Breathe at will throughout the movement, inhale as you lean forward, and inhale as you return to the starting position.
3. Nordic hamstring curl
Here are the steps to do a Nordic hamstring curl in bodyweight hamstring exercises.
- Start by kneeling on a soft surface, such as a mattress or blanket, with your feet tucked in or protected. You can have a partner hold your ankles, use a sturdy anchor, or use a machine designed specifically for Nordic hamstring curls.
- Engage your core and maintain a vertical position throughout the exercise. Keep your body upright, hips wide, and knees at about 90 degrees.
- Begin to slowly lower your upper body forward, maintaining control and resisting falling. As you land, keep your back straight and your body over your hips. Keep your knees bent for as long as possible.
- Lower your body until you reach a point of control or until you feel your hamstrings stretch. At this point, you do not have to move forward to control the landing.
- Once you reach the limit, engage your hamstrings to reverse the movement and return to the starting position. Push into your hamstring and use your glutes to lift your upper body back up to an upright position.
- Repeat the movement for as many reps as you want. Start with as many reps as you can handle and gradually increase as you gain strength and control.
Other tips:
- Keep your movements slow and controlled throughout the workout.
- Avoid using your hands or other muscles to aid stimulation. The spine should be emphasized.
- Keep it properly fitted and avoid creases or excessive stretch.
- If you can’t control your entire movement at first, focus on lowering your upper body as much as possible as you maintain control, gradually working your way up
