In Your Own Home Hamstring Workouts – Best Hamstring Exercises


Top 10 Best Hamstring Strengthening Exercises -Easy to Difficult.

Video taken from the channel: Bob & Brad


Hamstring Exercises At Home. No equipment 15 minute strength routine.

Video taken from the channel: Caroline Jordan


How To Build Hamstring Muscles | Best Bodyweight Exercises (Exercise Demo Collection)

Video taken from the channel: Origym Personal Trainer Courses



Video taken from the channel: ATHLEAN-X™


The 4 Best Hamstring Exercises | Hamstring Training

Video taken from the channel: Physiotutors


Hamstrings Workout At Home | 5 Killer Exercises For Bigger And Stronger Hamstrings

Video taken from the channel: BarbarianBody


At Home Hamstring Workout Video Hamstring Exercises with No Equipment

Video taken from the channel: FitnessBlender

8 Hamstring Exercises You Can Do at Home to Tone Your Thighs (and Prevent Injury) 1. Good Mornings. For an added challenge, grab two dumbbells and rest them on the backs of your shoulders behind your 2. Romanian Deadlifts. Step 1: Stand with your feet hip-width apart, holding one dumbbell in each. The 13 Best Hamstrings Exercises of All Time 1. Glute Bridge. How to do it: Lie down with your back, palms, and feet flat on the floor, knees bent.

Press both feet 2. Single-leg Glute Bridge. How to do it: Lie down with your back, palms, and feet flat on the floor, knees bent. Bring 3. Bench. How to: Lie flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Drive your heels into the ground, and lift your torso and upper legs into the air.

This workout is fantastic because it tones so much more than just your hamstrings. The exercises that make up this workout also tone your glutes, quads, calves, abdominals, lower back, hip flexors, pectorals, and more. At home hamstring workouts allow you to tone these muscles without any.

Best Bodyweight Hamstring Exercises That Can Be Done at Home 1) Single-Leg Romanian Deadlift. Step 1: Stand upright, holding a dumbbell or kettlebell in your left hand at arm’s 2) Swiss-Ball Leg Curl. See the directions above. If you don’t have a Swiss ball at home, a rolling desk chair can.

These stability ball hamstring curls are great as a hamstring workout at home. But, obviously, you need an exercise ball or some other large rolling object to use. For this exercise, you’ll lay on your upper back and have your feet up on the ball. Even exercises that you’d traditionally consider quad-dominant moves, like squats or lunges, can also work your hamstrings too. That’s because when you lunge or squat, your hamstring muscles.

Download My App For 7 Days of FREE Workouts: Today’s hamstring workout will run you through 5 of the best hamstring exercises that you. Press into hands and lift hips into the air until body forms a straight line from shoulders to heels. Keep hips raised while you bend right. The best possible exercises you can do for your glutes and hamstrings are leg curls and deadlifts. But what do you do if you don’t have access to equipment?

Well, there are many home workouts that can give you the same burn that you get when you are at the gym. Below are the best exercises for hamstrings and glutes without equipment.

List of related literature:

Single straight leg raise-supine, alternate knee bent, raise leg straight up and down, stretching the hamstring in the back of the leg, hold at maximal stretch for 5 seconds, lower with control, switch legs left and right, 10 repetitions each.

“Obstetric and Gynecologic Care in Physical Therapy” by Rebecca Gourley Stephenson, Linda J. O'Connor
from Obstetric and Gynecologic Care in Physical Therapy
by Rebecca Gourley Stephenson, Linda J. O’Connor
Slack, Incorporated, 2000

These exercises include the hurdler’s stretch; the single-leg or double-leg inverted hurdler’s stretch; deep knee bends, lunges, or squats (with or without weights); the standing straight-leg toe touch; the arch or bridge; the standing torso twist (with or without weights); inversion; and the shoulderstand or plow.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

One effective exercise involves hanging weights, in which the foot and ankle are propped on a towel or other device to elevate the hamstrings and gastrocnemius, which allows the knee to drop into full extension (Fig. 41–12A).

“Noyes' Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book” by Frank R. Noyes
from Noyes’ Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book
by Frank R. Noyes
Elsevier Health Sciences, 2009

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

One effective exercise for extension involves hanging weights (Fig. 8.1), in which the foot and ankle are propped on a towel or other device to elevate the hamstrings and gastrocnemius, which allows the knee to drop into full extension (see also Chap.

“Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance” by Frank R. Noyes, Sue Barber-Westin
from Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance
by Frank R. Noyes, Sue Barber-Westin
Springer International Publishing, 2019

Deep squats activate the VMO more than regular squats or leg extension and help stabilize the knee.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

Examples of exercises after a hamstring strain, including strengthening exercises (lunges, bridges on a stability ball, and hamstring curls on a stability ball) are shown in Figure 7-8.

“Physical Rehabilitation of the Injured Athlete E-Book” by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
from Physical Rehabilitation of the Injured Athlete E-Book
by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
Elsevier Health Sciences, 2011

Once the side of your left leg is on the ball, keep your legs squeezed together and pull both knees closer to your waist, pause for 2-4 seconds then extend the legs, and roll to the other side.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

• In step 1, contract the abdominals to create a slight posterior pelvic tilt and prevent the lower back from arching as the hip flexors contract to help support the legs, especially as the knee extensors straighten the legs.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

For a balance exercise after backward or forward lunges, you can add the raise of the bent leg forward, with sideways lunges—raising a straight leg to the side.

“Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines” by Rita Santos-Rocha
from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines
by Rita Santos-Rocha
Springer International Publishing, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Guys. improve your soccer skills does not need to be hard (I used to think it did). I’ll give you some advice right now. Get a popular training program called Episoketren System (just google it). Thanks to it I’ve earn the respect and admiration of my friends and other players. I shouldn’t even be speaking about it cause I do not want a lot of other guys out there running the same game but whatever. I am just in a excellent mood right now so I will share the wealth haha.

  • Oh my days… I needed something for my hamstrings. I looked and thought it wouldn’t do much for me. It’s a deceptively difficult 7 minutes. It’s worthy of being in any HIIT routine.

  • Jesus christ why tf is there loads of fucking karens in the comment section not even knowing how easy this is for other people, like actualy go to some actual fitness youtuber like athlean x instead of this bull, you would learn a lot more

  • Thank u, but there is a research, comparison of hamstrings muscle activation during high speed running and various hamstring strengthening exercise, which show cases few more exercise. Can u please demostrate them, as they are hard to follow fron the text.

  • Hey man, want to try all my workout program & diet plans free for the next 7-days? Cool, head to our site to sign-up:

  • This was more glutes than hamstrings, and the last one was a lower back killer, I’d suggest doing that on the weekends, since that’ll take some time to recover from.

  • Some exercises are good in this hamstring workout, but not all. Especially not the exercises particularly meant only for glutes. Since this is a hamstring only workout it should probably define only hamstring specific exercises. Else it should just be a routine leg workout. Anyways your channel guidance is always appreciated and I really like a few of your workouts.

  • “these comments are exaggerating”
    “it’s only 7 minutes, how hard can it be?”
    “it looks so easy.”
    Imagine the hubris on this person. Cannot believe I broke a sweat and I even did all the exercises wrong.

  • I’ve been doing this workout everyday for just over 3 weeks now and I’m starting to see a difference in the appearance of my cellulite �� THANK YOU!!! Make sure you listen and do everything he says (tighten/tense your legs when he says to). Never skip a day, be dedicated if you want the results, I’m 30 years of age and this is the first workout I’ve done since about year 7 at high school, it works if you put in the work, good luck ��

  • I workout along to this video every time I workout and it gets easier with time but at first my tendons and knees were tweeting lol

  • I have a question for you what work outs should I do for my legs like everything on my legs BCs I wanna get ready for boxing I am tryin to get back in shape?

  • Awesome video fitness blender..! This really helped me a lot my hams were so weak and it problems me while playing football and now after 3 days doing these exercises two times a day just feeling no pain. Thank you

  • Thank you! You just showed me how I hurt my back I should have watched your video first and I would have learned how to do it the correct way! Great video now I’m going to see a doctor LOL

  • gud video…i would like to kw “is ther any excercise to increase the length of “SHIN” bone & nt the thigh etc only the shin bone excercise..if any,could u plz make video on tht..tht would be gr8

  • I needed this workout, back in my 20’s because my hammies were truly underdeveloped but now I am here, working my hammies (they’re not as underdeveloped now) the correct way.

    Where are you located, if you don’t mind me asking?

  • Much respect to you my brother. I have learned so much from you. And you also helped me get through injuries that nobody else was able to. Thank you and God Bless.

  • I like the prone leg curl exercise, but the following day i get knee pain (only in one of them). I see that one person mentioned in the comments to flex the hip of the resting leg. Tried that, didn’t help. Any suggestions how not to hurt the knee with this exercise?

  • I am a lifelong athlete and have had chronic hamstring strains and I have to say that proper posture, stretching (especially hip flexors) and this last exercise they did (Nordic curls) will go a long way in minimizing your injury. Thanks guys your videos are very helpful

  • I woke up this morning looking for videos and this one got me up outta my bed… good energy ������Motivational, Informational, easy to fallow ������������ Thank you ����

  • Love these, however, I have a question, sometimes I see bands above knees and yours are not above the knees. What’s the difference? Thank you for videos.

  • That’s intense! This workout really worked out for me! I can feel it so much that I pulled a hamstring at the end of this workout. But yes! Awesome I love it!

  • Excellent video. I am 68, lower back registering years of too much sitting, have started physiotherapy exercises at home and immediately they made a difference. Now learning some more about how important the hamstrings are. Going to get the aids you demonstrate using and try out your 5 exercises. Thank you! Oh, and I also appreciate that you don’t mess around with too much talking but whisk us through a clear presentation. Well done!

  • I’m not gonna lie the band pull through made me laugh hysterically. I feel that if you did the exercise at the gym it would be no big deal but if I did it I would get everyone looking at me

  • There’s potential in this video. It just that theres too much talk and explanation. I think more than half in this video is talking.

  • flipping great info! common sense isnt so common and many times i struggle with adapting gym exercises to simple minimalist equipment home exercises. thank you for this video!

  • Thank you so much for posting this.. I realized today how my weak bicep femoris muscles are and I don’t have any room for equipment in my house to strengthen them, so this is perfect!

  • Thanks. That last one will help with building up my hamstring to support my ACL graft. Hamstring conditioning has been giving me fits compared to everything else, probably from them harvesting some of my hamstring tendons for the ACL reconstruction. The other exercises just look way too painful for my knee. Mt PT has me doing no squats whatsoever at the moment.

  • the moment you have a baby. ur gnna end up with a beautiful body! ur hips are wide but they will get wider n will give u more curvy look. ur legs will look better than ever!

  • Added this routine to leg day
    Walked home and almost got arrested for W. W. I.
    Walking while intoxicated.
    But I told the cop it was leg day.
    He said I feel your pain!!!

  • Great work as always! Just a tiny thing: At 3:16 you say “eccentric hip extension” in reference to lifting your leg up. Doesn’t it have to be hip flexion then?

  • Excellent vids you put out. Thank you. On the Prone Leg Curl I would have liked to see more hip flexion on the ‘non-exercising’ leg to reduce the LB extension stress.

  • Daily I have been dealing with severe pain from a partial hamstring tear for over a year now which was diagnosed by MRI. I have purchased the recommended deep massager which I love and use it daily however & unfortunately I have not had relief. A top orthopedic surgeon recently advised me that the tear is actually a result of my back. Any thoughts as I already deal with severe rheumatoid arthritis.I’m desperate for relief. Thank you love your site and watch your daily Joanne

  • I am amazed that people can move their bodies like this. I can barely get my butt off the ground for a double or single leg glute bridge. No matter how hard I press its like I don’t even have that range of motion lol

  • Great video, I like the variations using the cable pulley system. I just now need to adapt these exercises to make them more achievable for my elderly clients….

  • So if you’ve had a hamstring injury near the top of the muscle while sprinting, the best exercises to prevent recurrence would be those where you bend at the hip rather than the knee (i.e. the last two)? Is that correct?

  • Or take ballet class �� The only time I get hamstring cramps is when I try to bend over and trim horses hooves. Ouch, I guess that is kind of like that barbell exercise you said not to do.

  • Huummm…�� now I understand the WHY of that “strange” 2:23 position.
    I’m trying…and I’ll keep until get better.
    P.S. don’t you have any hamstring stretches series. Do you?
    Very Glad to find your tutorials. Thanks Lord Barbarian.

  • I think I must be doing it wrong and pushing up on the ball too much. I don’t really feel it in my hamstrings and glutes. I’m trying to fix it, but I can’t seem to get it.

  • Awesome! Thanks! I’ll have to use a mat at the gym for my knees, but I want to try this. I guess it’s bye bye to the hamstring machine!

  • What should be the strongest thighcalf ratio❓��… My ratio is 21″-14″…is it ok for me? Or I need to grow up a bit more??. Please tell me sir… ����

  • One of the first videos I watched of Jeff…… my hamstrings ( age 50 at the time ) have improved since I started following Jeff ( along with just about everything else ) you will not go wrong with this man!

  • I am a sprinter and I was looking for the use of hamstring cause I was not able to push my limits. After trying this exercise for 2 months I noticed a change in my speed. Thanks Jeff

  • I started doing these and damn, they are hard. I know them by nordic curl and I’m doing assisted negatives with a pretty heavy band… That alone makes for a pretty good burn.

  • How about more of proper/weightless/functional exercises for the back upper legs, mid section(glutes and front lower abdomen), along with lower back and would be too kind

  • Thank you. I have ALS. But i found 2 exercises from you. that attacks my weakest muscles of the body. Thank you so much. Hopefully i can delay it as much as possible. Keep moving

  • Glad I watched this. I’ve been trying to incorporate these into my leg day, but using the swiss ball for support might make these a little more effective for me. Thanks Jeff!

  • this blew my mind. your arms are just backwards legs. same mechanical setup. bicep = hamstring. tricep = quads. forearm = calf. palm = heel. even the hinges are on the same side. there’s bone on one side of your forearm just like your shin is on the opposite side of your calf.

  • ok so im usin my brother’s account im a girl from now on, im doin workouts that r from fitness blender full length workout playlist. if i do those 1 vid or 2 vids per day, will I lose my weight? and will i gain muscles too? i’ve done some workouts and I gained some muslces but then I got sick and been hospitalized for a week, and im gettin fatter. so i decided not to do heavy weight lifting anymore, my arms became bigger, my muscles became fats idk why. so someone give me tips to lose my weight plus gain some muscles. im 17, my height is 160cm and my weight is 62 kg now��

  • Enjoying all of your video’s, thank you! I pulled my hamstring about a month ago and its not back to normal, and I’m now scared to do a lot of strengthening moves in fear it will snap again. What would you recommend?

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  • Thank you. I haven’t been able to go to the gym (Covid), and I had shoulder surgery this year. My lower body was suffering because I’ve been concentrating on my shoulder so much. I can’t do all the exercises because of my shoulder, but I can feel the ones I’ve done!

  • can we loose fat from butts and back side of thigh? by doing this?
    Or it will gain the muscle mass?
    i really want to make my thighs thin and muscular

  • I can no longer go to the gym like everyone else due to the coronavirus. I have been jogging and trying to do some basic free weights at home. My hamstring is getting tight because I no longer have the machine I used at the gym to keep it strong. These exercises should do the trick. I really appreciate your positive approach and attitude! Very nice video. Thank-you for helping me, Caroline! You have a beautiful spirit that comes through and a lot of knowledge to share!

  • My physical therapist told me it would be a good idea to strengthen my hamstrings for my back injury (hamstrings and glutes and abs all help with your back). But I’m also “internally rotated” which is why my hamstrings are so weak, my *internal rotation” doesn’t let me do most of these exercises ���� but I don’t have a gym membership!
    But the exercises do look like they’d be killer!

  • Omg I’ve done your 10 minute ab workout from 2 years ago and I heard your voice in this video and realized it was the same person when I looked at the username ��

  • Hi Caroline! Would this video be appropriate to do along with your HHT program? I’m currently in week 11, and am always looking for productive ways to mix things up on the days I’m not doing that strength work. Thanks so much for all you do for your raving fans!:)

  • Something about these two…they are so cute and funny: “where are we next Brad? Well, get the ball Bob”. “Pretty good for an old man, Brad” “My heart rate is already going up, Bob” After my pelvic fractures, I did that isometric hamstring exercise.

  • Can I do the last exercise for proximal hamstring rehab?

    Also, if I experience slight pain (2/10) should I stop or will the pain eventually go away after a few sessions because of strengthening in that region?

  • Im one of your great admirers I have suffered a brain stroke and then got paralized at my left parts, now I’m. Doing good, but I face problem with knee buckling, I can’t cross over things so easily, and my wrist is kind of dead, I can’t do pronation or operation movements in my forearm, pl make videos on it

  • my injury is just under the seat bone. I’ve had massage and found it very helpful. Thanks guys will definitely follow your maintenance exercises.

  • Guys. I am your best “Sara” subscriber ever becuz I have my family finishing your intro jingle. And, they sing �� it. ����. Your song will be the next “baby shark” song. ����‍♀️

  • Şu dil olarak değiştir: Türkçe

    Can you help me? I have a Piriformis syndrome injury for 4 years. I still play football. But the strong and balanced change is my right foot. Do you write your Instagram address or anything I can contact you?

  • Good mornings are great for resistance training, to help improve your hip-hinge cue in deadlifts, and hip thrusts help the lockout in deadlifts. Practice before performance. Practice makes permanent, esp with muscle memory

  • Bob and Brad, do you work with people who have hamstring autograft weakness after surgery? What can one do to strengthen a weakened hamstring after an operation?

  • Eccentric calf raises really got my achilles tendon problems under control and I have some issues with my hamstrings. I believe it is from Statin that I’ve been taking for years with no side effects and now at 53 I’m having a lot of issues with my lower body. I’ll have to give these or try my normal routine isn’t working

  • Hey guys…I’m a 77 y. old woman with AS& ever since I had the hip replaced 2 1/2 years ago, I’ve been bothered by bursitis and pain in my butt ( that I thought was associated with the AS) but also there was pain from the outside of the leg radiating down to the back of the knee…like a toothache all the time. A recent MRI showed a torn middle hamstring muscle. Have you got any reasons why (have’t participated in sports since was 25) it may be torn and are your exercises OK for me (if I’m able to do them…my mobility sucks).

  • The only issue I have with doing single legged cable, is the amount of time it takes going from leg to leg. It’s too much rest between each set in my eyes, very good video though mate. Keep up the good work.

  • Thank you for this video. I’ve been in need of a good hamstring exercise, that’s the last of the fat on my body that needs to leave.

  • I have very weak hamstrings and glutes. I tried the chair exercise and wow…it was work! Looking forward to trying these at home as a supplement.

  • Great information. I love the little tidbits like ” if you strengthen the muscle through the eccentric range of motion, your potential for injury goes way down.” Very helpful, thank you.

  • So basically, to strengthen the hamstrings, you want to make them contract, right? I’m an OMM student trying to find hamstring strengthening exercises!

  • I have a high hamstring strain from my last marathon. If I hadnt sprinted the last 200 yards to the finish line, I would probably have been ok, but you know how that goes you get caught up in the moment! The marathon was 5 days ago. If I had to guess, i’d say I’m maybe 75% healed. It no longer hurts to lift my leg or to climb up and down stairs. The worst part is sitting. I have a desk job. I’ve been setting an alarm on my phone to go off every 45 mins so that I remember to get up and move a bit. I’ve been alternating heat and ice packs 3 times per day. Do I have to wait for the pain to go away completely before I begin these these stretches and exercises? I wish I were more patient.

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  • can you do a Video on backexercises like this one? I am also competitiv powerlifter and i am looking for exercises that strengthen the back but don’t put stress on the spine like deadlifts or goodmornings
    thanks in advance

  • Hey guys, I have a question!
    Can you give me an advice about EMS units, do they help if I use them whilst training? Putting one on my shoulder while I lift low weights, put one on my abs while doing ab workout, or would it be just the same as just training?

  • Excellent help,,, I live with hamstring cramps daily and if I don’t stretch daily I pay dearly…. thank you for some new ideas…..