7 Best Hamstring Bodyweight Exercises You Can Do At Home

Best Hamstring Bodyweight Exercises

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Hamstrings are a group of muscles located in the back of your thigh. When they’re weak, you’re more likely to experience injuries such as strains or tears. So, it’s important to include hamstring exercises in your routine. In this article, we will cover the best hamstring bodyweight exercises you can do at home with no equipment required!

Hamstring Anatomy

The hamstrings are a group of three muscles located in the back of your thigh. They include the:



Biceps femoris

These muscles work together to flex your knee and extend your hip. They’re also responsible for stabilizing your knee joint.

What Are Bodyweight Exercises?

Bodyweight exercises are any type of exercise that doesn’t require any equipment. This means you can do them anywhere, at any time!

They are a great low, impact way to workout and bodyweight exercises help build lean muscle.

Benefits of Bodyweight Exercises

There are many benefits to incorporating bodyweight exercises into your routine. They include:

Improving joint stability

Increasing muscular endurance

Building strength

Improving coordination and balance

Bodyweight exercises are also a great way to improve your cardiovascular health.

7 Best Hamstring Bodyweight Exercises

Working your hamstrings is essential for overall fitness and strength. Luckily, bodyweight hamstring exercises can be done at home with just a little space and your bodyweight. Make sure to perform the exercises properly and gradually increase the difficulty as you become more comfortable with them.

Aim to do at least two sets of eight repetitions each to get the most out of your workout. If you’re looking to increase your hamstring strength, try these seven best bodyweight hamstring exercises!


Lunges are a great hamstring workout that can be done at home. Make sure to keep your back straight, and avoid swinging your arms throughout the exercise. To perform a lunge, stand with feet shoulder-width apart and arms by your sides or held at shoulder height.

Take a step forward with your left foot so that it is in line with your right knee. Bend both knees until you feel the stretch in the back of your thigh muscles ( hamstrings). Keep torso upright and lower body parallel to ground; don’t swing leg higher than hip! Once you’ve reached this position, quickly switch legs and repeat entire sequence for desired number of reps.

Good Mornings

Good mornings are a great way to work the hamstrings, glutes, and lower back all in one exercise. Start by standing with feet shoulder-width apart and place your hands behind your head. Slowly bend forward at the hips while keeping your back straight until you feel a stretch in your hamstrings. Reverse the motion back to the starting position and repeat for the desired number of reps.

These are also a great starting routine as part of your bodyweight core exercises.

Glute Bridge

If you’re looking to strengthen your glutes and hamstrings, then a glute bridge exercise is a good option for you. This exercise also targets your balance, so it’s great for improving your mobility and stability too.

To achieve the best results from this hamstring workout, make sure to practice regularly! Even if you only do 10 repetitions of the exercises each day, over time they will help improve your bodyweight activation in these muscles. You can do them on an incline or flat bench using either body weight or added resistance with dumbbells or kettlebells.

Leg Curls

This hamstring curl variation is a great way to work your hamstrings without any equipment. Start by lying flat on your back with both legs extended straight in front of you. Place your palms flat on the ground beside you for support. Bend your right knee and bring your heel towards your glutes, then slowly extend your leg back to the starting position. Repeat the curl with your left leg and continue alternating sides. Remember to keep your core engaged throughout the exercise and don’t arch your back!

Bulgarian Split Squat

Bulgarian split squats are a great exercise to improve hamstring flexibility and strengthen your glutes. To start, position yourself with feet hip-width apart, toes pointing forward and arms at your sides. Bend the knees as you lower your torso until it’s parallel to the floor, then press back up to starting position. Do two sets of 12 reps per leg before moving on to another exercise!

Bodyweight Romanian Deadlift

The bodyweight Romanian deadlift is a great exercise for beginner weightlifters. It doesn’t require any equipment and can be done at home with little or no assistance. Moreover, it’s a compound exercise that works the entire hamstring muscle group, making it one of the best exercises for leg development.

Single-Leg Deadlift

The single-leg deadlift is a great exercise for toning your hamstring and glutes. It can be done with or without weights, depending on your fitness level. By contracting the hamstring muscle only, you are ensuring that you target the right muscles and avoid injuries. Warming up your lower body before workouts is essential for injury prevention. The single-leg deadlift is a good way to do this as it targets multiple muscles in your lower body simultaneously. So go ahead and give it a try!

Single-Leg Box Squat

If you’re looking to work your entire leg, the single-leg box squat is a great exercise for you. It targets muscles in both the legs – from heel to toes – and can be done at home with bodyweight alone. Plus, it works your glutes and hamstrings, two of the most important muscle groups in your lower body. Since this exercise concentrates on these areas rather than standing or sitting weights (which might fatigue other muscles), it’s a good way to tone and strengthen them without incurring any injuries. So if you’re keen on toning up all over but don’t want too much stress on your back or joints, try out this fantastic exercise!

Additional Gear for Bodyweight Exercises

Are you looking for some great bodyweight exercises that you can do at home? Well, look no further! Both suspension trainers and TRX systems offer a variety of benefits, such as increased resistance and the ability to tone up all over. Start off by adding weight slowly to avoid injuries, and then increase the intensity as you become more comfortable. Not only will you get great exercise, but you’ll also have a lot of fun doing it!

Resistance Bands

Resistance bands are a great way to add intensity and variety to your bodyweight exercises. You can use them for strength training, cardio, flexibility and balance exercises – making them an ideal workout partner for people of all levels of fitness. Make sure you wear resistance bands correctly! band around your thighs, not your waist- this will provide the best results. There are different strengths and sizes available, so finding the right one is easy.

Yoga/Exercise Mat

It is always important to use proper form when performing any exercise – this applies to both yoga and regular weight-lifting exercises. Make sure you breathe properly as doing so will help avoid muscle fatigue. Keep your muscles warm by using a compression garment, like a bandana or towel wrap, during your workout. A yoga/exercise mat can also be of great help in increasing your stability and comfort when working out bodyweight exercises.

Exercise Ball

The exercise ball is a versatile tool that can be used for various workout goals. It helps with balance and core strength, making them more effective when working out. Additionally, it can also be used to add resistance to your bodyweight exercises- perfect for people who want to work on different muscles in their thighs, glutes etcetera. Just roll the ball around before starting your workout for an extra boost of effectiveness!

Free Weights

Free weights are a great way to add an extra challenge to your bodyweight exercises. They come in different shapes and sizes, so you can find the perfect one for your needs. Bodyweight exercises can be done at home in any time of day or night, so there is no excuse not to include them in your routine! You don’t even need any equipment – just get yourself some free weights and you are good to go!


Looking to target your hamstring muscles in a way that is both effective and comfortable? Look no further than our list of the best bodyweight hamstring exercises! From simple beginner exercises to more challenging variations, we’ve got you covered. Make sure to try out one of these exercises today and see the difference for yourself!

Frequently Asked Questions

How do I know which hamstring exercises are the best for my body type?

There is no one-size-fits-all answer to this question, as the best hamstring exercises for a given body type will vary depending on the individual’s weight, muscle mass, and flexibility levels. However, some of the best hamstring exercises to target your glutes and quadriceps include deadlift variations (e.g. deadlift, back squat, barbell hip hinge), bounded lunge variations (e.g. lunge with hip hinge, single-leg squat), and glute bridge variations (e.g. glute bridge with lower leg raise).

Are any of these hamstring exercises considered dangerous if I’m not experienced in performing bodyweight exercise?

There is no evidence to suggest that any hamstring exercises are dangerous if you are not experienced in bodyweight exercise. However, it is always advisable to seek the advice of a qualified medical professional before starting any new workout program.