How to work out your hamstrings at home

As we know, the hamstrings are the muscles which make up a part of the posterior (back) part of your legs and run from under the buttocks to the back bend of the knee. And, if you want to exercise your hamstrings at home, we’ve compiled some exercises to help you with that.

Bodyweight squats

Those are awesome for the entire lower part of your body. And, if you want to work out your hamstrings at home, then you should definitely do squats. They are really effective and you don’t need any equipment to do them. We won’t go into details on how to do them because you
probably know – and there are many explanations on the Internet – but we’d recommend to do them slowly and in controlled manner, pausing at the bottom part in order to stretch the hamstrings nicely and put constant pressure on them.
Or you can do a variation called Bulgarian split squat in which you squat with one leg at a time and switch legs.

Heel beats

Lie face-down and fully extend your legs. Put your hands under the chin. Start raising the legs a few inches up and beat the heels together.

Hamstring curls

Lie on your stomach while the chest is up and the legs are fully extended. Place your hands under the chest. Bend your knees and start curling your legs up while squeezing the glutes. Lower your legs down and straighten them. Repeat.

Plank leg lifts

Get into a plank position. Lift one of your legs up to a 45-degree angle. Hold for about 2 seconds. Repeat with the other leg.


Stand up with your feet separated at a hip-width. Step forward with one of your legs. Start bending the knees until the back knee reaches a height of just above the flood. Repeat. Put your feet back and take a step with the other food. Repeat the above.


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