March 3


Target Your Hamstrings: The Best Bodyweight Exercises

Are you someone who’s been searching for effective bodyweight exercises for hamstrings? Look no further because, in this blog post, I’ve got you covered!

You would agree that hamstrings are often neglected in workouts, and many people struggle to find exercises that effectively target this muscle group.

But worry not; I’ve compiled a list of some of the best bodyweight exercises that can help you strengthen your hamstrings without the need for equipment.

So, whether you’re a fitness enthusiast looking to mix up your workout plan or a beginner trying to get started, these exercises will help you achieve your goals. 

Hamstring Anatomy 

It is your hamstrings that bend your knees and extend your hips. Biceps femoris, semitendinosus, and semimembranosus are the three muscles of the hamstrings.

Hamstring Anatomy

A weak hamstring increases your risk of strains and tears. That’s why it’s crucial to incorporate exercises that strengthen these muscles into your workout routine. 

You don’t want to be sidelined by a hamstring injury when you’re trying to reach your fitness goals, believe me.

Additional Gear for Bodyweight Exercises 

Even though most of the exercises for hamstrings can be done without having any gym equipment. However, still, to get the best results, you can try using the following gears. 

Additional Gear for Bodyweight Exercises 

1. Resistance Bands 

These stretchy resistance bands add resistance to your movements, making bodyweight exercises more challenging and effective. Plus, they’re affordable and easy to use.

2. Yoga/Exercise Mat 

A good-quality mat can provide cushioning and support for your body during exercises, as well as a grip to prevent slips and falls. They are ideal for floor exercises like pushups, planks, and glute bridges.

    Get the latest exercise types, equipment reviews, fitness tips and exclusive offers to help you on your fitness journey.

    3. Exercise Ball 

    An exercise ball can help you build core strength and stability by challenging your balance during bodyweight exercises. They’re great for ab workouts, squats, and lunges.

    4. Free Weights

    While the focus of this post is on bodyweight exercises, adding a pair of dumbbells or kettlebells can help you increase resistance and make your workouts more challenging.

    What Do Good Hamstrings Do?

    Most of you must be thinking that what’s the function of hamstrings? So, below are the functions that the Hamstrings do.

    1. Less Knee Pain

    Strong hamstrings help to support and stabilise your knee joint, reducing the risk of pain and injury.

    2. Better Sporting Performance 

    Whether you’re a runner, a basketball player, or a weightlifter, strong hamstrings can improve your athletic performance and help you perform at your best.

    3. Reduced Risk Of A Hamstring Injury 

    As we mentioned earlier, weak hamstrings are more susceptible to injury. By strengthening your hamstrings, you can reduce your risk of strains and tears.

    4. Better Squat And Lunge Performance 

    Squats and lunges are great exercises for building lower body strength, but they can be challenging if your hamstrings are weak. Strengthening your hamstrings can help you perform these exercises with better form and more power.

    5. Reduced Risk Of Back Pain 

    Your hamstrings are connected to your pelvis, and lower back, so strong hamstrings can help to support your back and reduce your risk of pain and injury.

    6. Better Aesthetics 

    Let’s be real – strong, defined hamstrings can make your legs look amazing. 

    7. Better Posture 

    Poor posture and lower back pain can be caused by weak hamstrings. By strengthening your hamstrings, you can improve your posture and stand up straighter.

    Best Bodyweight Hamstring Exercises 

    1. Good Morning 

    Good Morning Bodyweight Hamstring Exercises 
    • Place your fingertips behind your ears.
    • Make sure your back is flat, and your core is engaged
    • Get down on your knees
    • Reduce the height of your torso until it is almost parallel to the ground by bringing your hips back.
    • Pause
    • Put yourself back in the starting position

    This is one of the best hamstring exercises that you can perform at home.

    2. Bodyweight Romanian Deadlift 

    Bodyweight Romanian Deadlift 

    The bodyweight Romanian deadlift is a lower-body exercise that targets the hamstrings, glutes, and lower back. It involves hinging at the hips and lowering the torso while keeping the legs straight or slightly bent.

    3. Crabwalk 

    • Kneel on the ground, feet hip-width apart, and put your soles on the ground.
    • With your palms facing forward, press both hands into the ground behind your waist.
    • As you raise your hips off the floor, your torso and legs should form a “tabletop” position.
    • In order to keep your body upright, only your palms and soles should touch the ground.
    • Then step forward with your left foot and right hand.
    • Follow this pattern of opposite hands and feet for as many steps as you are instructed.
    • When you reach your goal number of steps, reverse your movement and return to the starting point.

    4. Prone (Lying) Hamstring Curl 

    Prone (Lying) Hamstring Curl
    • On a mat or bench, lie face down with your legs straight out behind you.
    • Maintain a firm grip on the mat while engaging your core and glutes.
    • Lift your heels up towards your glutes, squeezing your hamstrings at the top.
    • You can repeat the process as many times as you like by slowly lowering your heels back down to the starting position.
    • It will be more challenging if you add ankle weights or resistance bands to this exercise.

    Intermediate Bodyweight Hamstring Exercises 

    1. Reverse Lunge 

    Reverse Lunge 
    • Step back with your left foot, bringing your left knee down towards the ground as you stand with your feet hip-width apart.
    • Push through your right foot to return to the starting position. On the other side, repeat the process.

    2. Single-Leg Deadlift 

    Single-Leg Deadlift 
    • While standing on your right leg with a slight bend in your knee, hold your left leg behind you.
    • Return to the starting position after lowering your upper body and reaching to the ground.
    • Repeat on the other leg.

    3. Straight Single-Leg Bridge 

    Straight Single-Leg Bridge 
    • On your back, bend your knees and place your feet flat on the ground.
    • Lift your left leg towards the ceiling while keeping your right foot planted on the ground.
    • At the top, squeeze your glutes and hamstrings while lifting your hips.
    • On the other side, lower back down and repeat.

    4. Reverse Hyper 

    Reverse Hyper 
    • Lying on your back, place your legs over the edge of a bench or exercise ball.
    • Keep your toes pointed while lifting your legs towards the ceiling.
    • Slowly lower back down after each repetition.

    Advanced Bodyweight Hamstring Exercises 

    There are several advanced bodyweight hamstring exercises that you can do to strengthen and tone your hamstrings. I’ll now tell you about all of these exercises and the right ways to perform them. So, let’s dive in.

    1. Bulgarian Split Squat 

    Bulgarian Split Squat
    • Place one foot on a bench while resting the other foot forward in a lunge position.
    • Lower your back knee towards the ground while bending both knees.
    • As you return to the starting position, keep your chest up and your weight in your front heel.

    2. Jump Squat 

    Jump Squat
    • Put your feet shoulder-width apart and start in a squat position.
    • Jump up explosively, reaching your arms overhead, after lowering your body down into a squat.
    • Repeat softly, landing back into the squat position.

    3. Nordic Hamstring Curl 

    Nordic Hamstring Curl 
    • Hold your ankles to the ground with your partner, or anchor your feet with a stationary object.
    • While keeping your back straight, slowly lower your body forward by bending at the hips.
    • Using your hands, push yourself back up to the starting position when you can no longer control your descent.

    4. Hamstring Slide

    Hamstring Slide
    • With your heels on the sliders, start in a bridge position.
    • Slide your feet away from your body while maintaining your core.
    • Squeeze your hamstrings at the top of the movement as you slide your heels back towards your glutes.
    • You may repeat this exercise as many times as you like.

    These are all the advanced bodyweight exercises for strengthening Hamstrings. Be sure you perform them while keeping the above-mentioned steps in your mind so that you can perform them safely.

    Frequently Asked Questions 

    1) What’s The Function Of The Hamstrings?

    It’s important to train your hamstrings to prevent injuries since they bend your knees and extend your hips.

    2) Do I Still Have To Train My Hamstrings Even If I Do Squats, Leg Presses, Lunges, Etc.? 

    To develop a balanced lower body, you must train your hamstrings even if you do squats, leg presses, lunges, etc.

    3) How Often Can I Do Bodyweight Exercises For The Hamstrings? 

    It depends on your fitness level and goals and how often you do bodyweight exercises for your hamstrings.

    4) What Is The Best Number Of Reps For Bodyweight Hamstring Training? 

    Depending on your experience level and the difficulty of the exercise, aim for 10-15 reps for bodyweight hamstring training.


    You’re now aware of all the best hamstring exercises. Also, you know how to do these exercises safely.  

    Make sure you follow all of the steps that I’ve mentioned for all the exercises so that you may not end up harming yourself while performing them wrong.

    That’s all I had for you in this article. I hope all of your questions have been answered in this piece of writing.