Summary
- 12 effective bodyweight hamstring exercises you can do at home or anywhere—no equipment needed.
- Whether you want to build strength, improve flexibility, or support injury prevention, these exercises target every area of the hamstring.
- Each movement includes simple, step-by-step instructions suitable for all fitness levels.
- These exercises are ideal for people recovering from injury or those without access to a gym.
- Discover how to turn a small space and your body weight into a complete hamstring workout.
If you think hamstring workouts require machines, cables, or fancy gym equipment, I get it—I used to think the same. But here’s the truth: you can seriously strengthen and stretch your hamstrings using just your bodyweight. Whether you're working out in your living room or sneaking in a session during travel, these moves have you covered.
Below are 12 of the best bodyweight hamstring exercises to build strong, resilient legs without leaving home.
1. Glute Bridge
Why it works: Activates the hamstrings and glutes with minimal strain.
How to do it:
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Lie on your back, knees bent, feet flat on the floor.
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Press through your heels and lift your hips until your body forms a straight line from shoulders to knees.
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Pause, squeeze your glutes, then lower back down slowly.
Reps: 3 sets of 15-20
2. Single-Leg Glute Bridge
Why it works: Increases hamstring and glute engagement on one side.
How to do it:
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Perform a glute bridge but extend one leg straight while lifting.
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Keep your hips level.
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Lower and repeat.
Reps: 3 sets of 10-12 each side
3. Hamstring Walk-Outs
Why it works: Challenges eccentric hamstring control.
How to do it:
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Start in a glute bridge.
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Step your feet slowly away from your body, one inch at a time, then walk them back in.
Reps: 2-3 sets of 5 walk-outs
4. Reverse Lunge
Why it works: Targets the posterior chain, especially hamstrings.
How to do it:
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Step one foot back into a lunge.
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Keep the front knee over the ankle.
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Drive through the front heel to return.
Reps: 3 sets of 10-12 each side
5. Wall Glute March
Why it works: Trains core and hamstring coordination.
How to do it:
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Lie on your back near a wall, feet pressing into it.
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Raise one leg as if marching while pressing the other into the wall.
Reps: 3 sets of 8-10 per leg
6. Standing Hamstring Curl
Why it works: Strengthens hamstrings through knee flexion.
How to do it:
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Stand tall and bend one knee to bring your heel toward your glutes.
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Control the movement.
Reps: 3 sets of 12-15 per side
7. Good Morning (Bodyweight)
Why it works: Excellent for teaching the hip-hinge and stretching the hamstrings.
How to do it:
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Stand with hands behind your head.
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Push hips back while keeping a flat back.
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Return once you feel a deep hamstring stretch.
Reps: 3 sets of 15
8. Forward Fold Pulses
Why it works: Stretches and activates the hamstrings.
How to do it:
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Stand tall and fold forward from the hips.
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Pulse slightly up and down in the bottom position.
Reps: 3 sets of 20 pulses
9. Nordic Curl (Assisted)
Why it works: Targets the hamstrings eccentrically, great for injury prevention.
How to do it:
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Anchor your feet under a couch or ask a partner to hold them.
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Lower your torso slowly, using your hamstrings.
Reps: 2-3 sets of 5
10. Donkey Kicks
Why it works: Strengthens glutes and hamstrings.
How to do it:
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On hands and knees, kick one leg back and up.
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Squeeze glutes and hamstrings at the top.
Reps: 3 sets of 15 per leg
11. Step-Through Lunge
Why it works: Keeps hamstrings under tension longer.
How to do it:
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Step back into a reverse lunge.
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Drive through the front foot to step forward into a front lunge.
Reps: 2 sets of 8-10 each side
12. Standing Toe Touch Stretch
Why it works: Improves flexibility and hamstring length.
How to do it:
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Stand with legs straight.
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Slowly bend forward and reach for your toes.
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Hold for 20-30 seconds.
Reps: 2-3 times
Conclusion
These bodyweight hamstring exercises are perfect for anyone looking to strengthen, stretch, and support their lower body—without a single piece of equipment. Mix and match them based on your fitness level and how your body feels.
The goal isn’t to complicate your workout; it’s to stay consistent with movements that challenge you.
FAQs
How to train hamstrings with bodyweight?
You can train your hamstrings with bodyweight exercises by focusing on movements that involve hip hinging or knee flexion. Exercises like glute bridges, single-leg hip thrusts, hamstring slides, and Nordic curls are all excellent options. These bodyweight hamstring exercises help build strength and flexibility without the need for any equipment. For best results, focus on slow, controlled reps and proper form. Consistency is key, especially when you're training at home.
What are the lat exercises using body weight?
Some of the most effective bodyweight lat exercises include pull-ups, chin-ups, inverted rows, and superman pulls. These exercises engage the lats through pulling and extension motions. If you're working out at home without a pull-up bar, try doorframe rows or towel rows. While they're not direct hamstring workouts, lat exercises can complement your full-body routine and improve upper-body balance and posture.
What is the most effective exercise for hamstrings?
The most effective bodyweight exercise for hamstrings is arguably the Nordic hamstring curl. It directly targets the hamstring muscles through controlled eccentric loading, which builds both strength and resilience. If you're new to hamstring workouts, glute bridges and hamstring slides are great alternatives. Always aim to balance intensity with proper form to avoid injury and get the most out of your hamstring training.
Do bodyweight squats train hamstrings?
Yes, bodyweight squats do engage the hamstrings, but they primarily target your quads and glutes. To increase hamstring activation, go deeper in your squat and focus on the eccentric (lowering) phase. For more targeted hamstring exercises, include single-leg glute bridges or sliding leg curls in your bodyweight workout. Combining squats with isolated hamstring moves ensures balanced leg development and strength.
