13 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. Engaging in these hamstring strengthening exercises to reduce leg pain can help improve muscle flexibility, alleviate discomfort, and support leg health by targeting the back of the thigh muscles.
1. Hamstring Curls
Work On – Hamstrings, Quads, and Glutes How To Do
2. Prone Hamstring Curls
Work On – Hamstrings, Quads, and Glutes How To Do
3. Single-Leg Glute Bridge
Works On – Hamstrings and Glutes How To Do Note: Avoid this exercise if you have lower back pain.
4. Bridge Toe Taps
Work On – Hamstrings, Glutes, and Quads How To Do
5. Reverse Lunge With Pulse
Works On – Hamstrings, Glutes, and Quads How To Do
6. Curtsy Lunge With Narrow Squat
Works On – Hamstrings, Quads, and Glutes How To Do
7. Split Squats
Work On – Hamstrings, Glutes, and Quads How To Do
8. Reverse Plank Ankle Taps
Work On – Hamstring and Quads How To Do
9. One Leg Deadlift Squats
Work On – Hamstrings and Quads How To Do
10. Donkey Kicks With Pulse
Work On – Glutes, Hamstrings, and Quads How To Do
11. Hamstring Stretches
Work On – Hamstrings and Glutes How To Do
12. Inchworm
Works On – Hamstrings, Glutes, and Quads How To Do
13. Single Leg RDL
Works On – Hamstrings, glutes, calves, lower back, and core muscles How To Do These bodyweight hamstring exercises require no weights or equipment. However, you can also include other strength training exercises in your fitness routine 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
Do step ups work hamstrings? Yes, step ups work hamstrings, quadriceps, and the gluteal muscles. Do lunges make your hamstrings bigger? Lunges affect the muscles and may make the hamstrings bigger if done in high volume and frequency. Are lunges or squats better for hamstrings? Both are beneficial for hamstrings. Leaning forward in lunges and going low in squats help work the hamstrings well. Are lunges more quad or hamstring dominant? An upright lunge is more quad dominant. However, leaning forward works the hamstrings.
Illustration: Best Bodyweight Hamstring Exercises To Strengthen Your Legs
You can easily strengthen your hamstrings with simple movements that use no external weights. This video will take you through these bodyweight hamstring exercises. Click on it now!
