20 Hamstring Exercise You Can Do at Home

15 Hamstring ExercisesIf you workout at home, I bet your list of hamstring exercises is pretty short. You aren’t alone. The hamstrings are a little hard to work without big fancy gym equipment. In my own personal workout, I rely heavily on our Prone Hamstring Curl Machine, Hammer Strength Seated Hamstring Machine and Hammer Strength Standing Hamstring machine – so what would I do if I didn’t have access to these awesome machines? Plenty!

15 Hamstring Exercises

Here are some hamstring exercises that require little to no equipment so your hamstrings don’t get left out of your home workout routine. Choose 3-5 exercises per workout. Do 3-4 sets of 18-20 reps (25 reps for exercises with no resistance).

  1. 15 Hamstring Exercises for HomeDumbbell Stiff-legged Deadlift
  2. Barbell Deadlift
  3. Romanian Barbell Deadlift
  4. Dumbbell Single-leg Deadlift
  5. Prone Hamstring Curls With Bands
  6. Cable Hamstring Curl
  7. Geronimo
  8. Bridge
  9. Bridge With Leg Lift
  10. Swiss Ball Leg Curl
  11. Swiss Ball Glute Bridge
  12. Resistance Band Hip Raise
  13. Dumbbell Leg Curl (using multi-purpose bench)
  14. Reverse Hyperextension
  15. Good Morning

5 Hamstring Stretches Young woman seated hamstring stretch

  1. Straight Leg Stretch
  2. Balance Ball Hamstrings Stretch
  3. Lying Hamstring Stretch
  4. Crossover Leg Stretch
  5. Foam-rolling Hamstrings

SEEGet A Better Backside: 4 Tips and a Workout

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20 hamstring exercises


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  1. Best treadmill

    Thanks for your great informative writing.
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  2. McBryde Mats (@McbrydeMats)

    Great article, quite an extensive list. Theres something for everyone!

  3. Sharon Hamlin

    Hello Bonnie!
    Great informative post. Actually I don’t have knowledge about these huge range of hamstring-exercise.But thanks to you for sharing this with us. With help of these I can easily exercise at home by using different kind of hamstring exercise.Really thanks a lot… :-)

  4. Crider

    Important to keep them in shape. The exercise you have shared are quite effective. Familiar with 7 of them. Thank you for sharing the rest.

  5. Rohit Singh

    Thanks for this great workouts I actually know only two to three hamstring exercises but you have mentioned 15 hamstring workouts that is great and good to know all the hamstring exercises! Keep up the good work

    1. Bonnie Pfiester

      YIPEEEEE!!! So glad to help!! Hope you like them!!

  6. Maxis

    I also want to start practicing at home. On the other hand I do not know whether regular bench crunches http://www.open-youweb.com/lawka-do-brzuszkow-olympics-sport-opinia/ will be good and maybe better to buy something better?

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  17. Mike141

    Thanks for sharing this list. Dumbbell stiff leg has been my long time favorite for hams, I have more “depth” control than the barbell. I’ll start incorporating some of these into my workout.

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  21. Christie

    Thanks so much for the sharing hamstring exercise which we can do at home..its fantastic article that you posted.

  22. Tracy

    Hands down dead lifts (although no stiff-legged though since back surgery). In fact, dead lifts are my favorite lift of any body part!

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  24. Amy @ Home Workouts

    I am going to incorporate some of your exercises daily in my workout at home. Geronimos, Resistance Band Hip Raises and Swiss Ball Glute Bridges are amazing!

  25. Jonathan

    It’s good that you’ve included the stretching part, because not everyone does. I and I’m sure others forget this part of the routine!

  26. marcyhopkins

    Last thing, if I did the machines and the Dumbbell stiff-legged deadlift 5 days a week while increasing reps weekly, how soon until I started seeing results?

    1. Bonnie Pfiester

      It really depends on your cardio & diet. If everything is spot on, you’d probably see results in a matter of 2-4 weeks. :)

  27. Marcy

    Hey Bonnie!

    Which of these are your favorite and most affective?

    1. Bonnie Pfiester

      Dumbbell Stiff-legged Deadlift & Leg Curls on gym equipment (hamstring curl machines)!

      1. marcyhopkins

        Hey!! Thanks!! You’re the most amazing person I’ve ever known. Don’t care what anyone else says :) :)

  28. Maria J Tejada

    Great info thank you very much

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    Reblogged this on The challenge to get slimmer AND healthy.

  30. CarliAlice (@CarliAlice)

    Swiss ball glute bridge is one of my favorites!

  31. miss kitty

    thanks Bonnie!! have a great day :)

    1. Bonnie Pfiester

      you too!!!! <3

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