9 Expert-Recommended Hamstring Exercises Bodyweight

Fitness
fitnessdiet99
May 31, 2021
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Hamstring Exercises Bodyweight

Hamstrings are one of the most important muscles for building, strengthening, and toning your lower body. Furthermore, it helps to improve the functioning of the legs by facilitating shinbone rotation, thigh extension, and bending of knees. Thus, these muscles are responsible for various high-intensity physical activities like sports, training, and athletics. You might often hear about a player or athlete suffering from a hamstring injury while training, playing, or running. Thus, building and working out the hamstrings muscles is very important for day-to-day physical activities. Thus, here we will check out the 9 most-effective bodyweight hamstring exercises that you must try.

All these exercises are mostly recommended by fitness experts all around the world. Not only will these workouts help improve the performance of your hamstring muscles but also reduce the risk of injuries. However, you need to be patient and work hard to get the desired results. The best thing about these amazing hamstring bodyweight workouts is that you don’t need any equipment.

Now let’s check out the best bodyweight exercises for hamstring muscles, and the step to do them correctly.

Glute Bridge

Muscles Worked – Hamstrings, Glutes, Quadriceps, Lower Back, Abs

Glute Bridge is one of the most effective and tough bodyweight exercises for hamstrings and other major body muscles. This exercise helps to tone and build the lower body, while also improving posture, balance, and stability. Furthermore, it’s very effective for alleviating lower back pain and knee pain. There are many variations of this exercise but we’ll check out the traditional glute bridge here.

How To Do The Glute Bridge Exercise?

Lie down on the floor on your back and bend your knees to bring your feet close to your buttocks.
After that, place your palms on the floor near your buttocks.
Now press your palms into the floor and lift your hips off the ground.
Stop when you have reached the highest point possible. Thus, your body will be in a bridge form, resting on your shoulders and lower legs.
Hold this position for 1-2 seconds, and then lower your body to the initial position.
Repeat these steps 15-20 times per set.

Bench Hip Thrust

Muscles Worked – Hamstrings, Quadriceps, Core, Glutes, Hips

Bench Hip Thrust is another amazing hamstring bodyweight exercise to do at home or gymnasium. This amazing exercise helps to strengthen and build the core and lower body muscles. Furthermore, it helps to improve the overall stability of the body.

How To Do Bench Hip Thrusts?

Sit straight in the center on a horizontally positioned gym bench, with your legs extended straight in the front direction.
Now slowly slide down by pushing your hips off the bench and move your feet in the front direction. Stop when your upper back is on the bench and your lower legs are perpendicular to the floor.
After that, squeeze your glutes and hamstrings to push your hips towards the ceiling.
When your shoulders, back, buttocks, and thighs are in a straight line, hold the position for 1-2 seconds.
Repeat these steps 15-20 times per set.

Forward-Leaning Bulgarian Split Squats

Muscles Worked – Hamstrings, Glutes, Core, Quadriceps, Calves, Back, Abs

Forward-Leaning Bulgarian Split Squats is one of the most incredible full-body hamstring workouts using bodyweight. This exercise helps in building the major body muscles in the midsection and lower body. Furthermore, it also helps to improve the sturdiness and balance of the complete body. Also, it’s an excellent exercise to burn off excess fat from the body.

How To Do Forward-Leaning Bulgarian Split Squats?

Stand straight with a gym bench placed one foot behind you.
Now lift your right foot off the floor and place it on the top of the bench behind you.
After that, squat down by bending your left knee and lean forward while doing so. Make sure not to let your left knee bend further than your toe.
Slowly stand back to the previous position and do the same steps again.
Repeat these steps 15-20 times per set and then switch legs.

Lateral Lunges

Muscles Worked – Hamstrings, Glutes, Quadriceps

Lateral Lunges are a simple yet very effective exercise to tone and build your lower body. This exercise helps to strengthen the hamstring muscles to improve your athletic performance and physical routine activities. Furthermore, it’s an excellent exercise to improve body balance and resilience.

How To Do Lateral Lunges?

Stand straight with both your feet hip-width apart and hands joined together in front of your chest.
Lift your right foot off the floor and place it one foot away from its initial position. Also, make sure that both your feet are placed flat on the floor.
Now squat down by bending your right knee while keeping your left leg straight.
Hold at the lowest possible position for 1-2 seconds and stand back to the initial position.
Repeat these steps 20-30 times by switching legs alternatively.

Single Leg Glute Bridge

Muscles Worked – Hamstrings, Glutes, Quadriceps, Lower Back, Abs

As the name suggests, this exercise is a variation of the traditional glute bridge exercise. However, it’s a tougher as well as more effective bodyweight hamstring workout than the original version. This amazing workout helps to make the hamstrings stronger, flexible, and muscular. Thus, it’s very helpful for people involved in sports and athletic activities.

How To Do Single Leg Glute Bridge?

Lie down on the floor on your back and bend your knees to bring your feet close to your buttocks.
After that, place your palms on the floor near your buttocks.
Lift your right foot off the floor and extend your right leg straight at a 45-degree angle.
Now press your palms into the floor and squeeze your core to lift your hips off the ground.
Stop when you have reached the highest point possible and hold for 1-2 seconds.
Slowly then lower your body to the initial position and do the same steps again.
Repeat for 15-20 times per set and then switch legs.

Sumo Squats

Muscles Worked – Hamstrings, Glutes, Quadriceps, Calves, Hips, Inner Thighs

Sumo Squats are a more intense and effective variation of the traditional squats exercise. Thus, it’s considered to be one of the best bodyweight hamstring exercises to do regularly. This amazing workout helps to improve the overall balance, flexibility, and athletic performance of the body.

How To Do Sumo Squats?

Stand straight with both your feet shoulder-width apart.
Now point your toes outwards, away from each other.
After that, squat down by bending your knees and keeping your back straight. Also, don’t allow your knees to extend past toes while doing so.
Hold this position for 1-2 seconds and stand back up.
Repeat these steps 20-30 times per set.

Mountain Climbers

Muscles Worked – Hamstrings, Shoulders, Core, Quadriceps, Triceps, Back

Mountain Climbers is certainly one of the best full-body workouts without equipment. This amazing exercise helps to tone, build, and strengthen most of the major body muscles. Furthermore, it helps to improve stamina, balance, sturdiness, and athletic performance of the body.

How To Do Mountain Climbers?

Get down on the floor into the initial pushup position, i.e. straight body balanced on extended arms and toes.
After that, squeeze your core and pull your right knee towards your chest.
Immediately after returning your right leg to the initial position, pull your left knee towards your chest.
Keep repeating these steps with alternating legs, like you’re running up a vertical wall.
When you feel completely exhausted, rest for a bit and repeat.

Marching Glute Bridge

Muscles Worked – Hamstrings, Glutes, Quadriceps, Lower Back, Abs

Marching Glute Bridge is another intense and highly effective variation of the standard glute bridge exercise. If you want to build a stronger, athletic, and stable lower body, then this is the best exercise for you. Also, it’s a very effective exercise for the toning of your entire lower body.

How To Do Marching Glute Bridge Exercise?

Lie down on the floor on your back and bend your knees to bring your feet close to your buttocks.
Now press your palms into the floor near your buttocks and lift your hips off the ground.
Stop when your body gets into a bridge form, resting on your shoulders and lower legs.
While holding this position, lift your right foot off the ground and bring your right knee towards your chest.
Immediately after returning your right leg to the initial position, do the same with your left knee.
Keep repeating these steps with both legs alternatively for 15-20 times per set.

Lateral Jumps

Muscles Worked – Hamstrings, Quadriceps, Glutes, Calves

Lateral Jumps is an excellent cardio workout that helps to build, tone, and strengthen the lower body. Furthermore, it helps to improve the athletic and sports performance of an individual by activating the muscles.

How To Do Lateral Jumps Exercise?

Stand straight with both your feet shoulder-width apart.

After that, lift your right foot off the floor and jump immediately towards your right side. Make sure that your left foot stays in the air when you land.

Then, jump to the left side while keeping your right foot in the air.

Keeping doing these steps on both legs alternatively.

Repeat for 15-20 times on each leg and then rest for a bit.

The Bottom Line!

So these were the 9 most-effective bodyweight hamstring workouts that you must do regularly. By including these exercises in your workout plan, you can easily improve your agility, athleticism, and stamina.