20 Hamstring Exercises You Can Do At Home

If you are like me and stuck working out at home while you are in quarantine during this COVID-19 crisis, you are looking for new workouts and exercises.

One body part I think gets left behind (pun intended) is the back of your thighs (hamstrings).

If I had to guess, I bet your list of hamstring exercises is pretty short. Most people rely on machines like prone and seated leg curl machines to target their hamstrings. You aren’t alone. The hamstrings are a little hard to work without big fancy gym equipment.

So, what can you do when you don’t have access to your gym’s 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. Dumbbell Stiff-legged Deadlift
2. Barbell Deadlift
3. Romanian Barbell Deadlift
4. Dumbbell Single-leg Deadlift
5. Prone Hamstring Curls With Bands
6. Cable (or Band) 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

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

SEE: Get A Better Backside: 4 Tips and a Workout

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