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. 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

About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on March 23, 2013, in Exercise & Training, PFIT TIPS and tagged , , , , , , , , , , , , . Bookmark the permalink. 28 Comments.

  1. thanks Bonnie!! have a great day 🙂

  2. Swiss ball glute bridge is one of my favorites!

  3. Maria J Tejada

    Great info thank you very much

  4. Hey Bonnie!

    Which of these are your favorite and most affective?

  5. 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?

  6. 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!

  7. 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!

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

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

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  14. 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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