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

Advertisements

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!

  8. That’s seriously interesting, You’re really specialized tumblr. I’ve joined up with ones give food to and check toward searching for added of one’s fantastic article. In addition, We’ve distributed your internet-site in my internet sites

  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.

  11. An interesting discussion is worth comment. I believe that you need to write
    more about this subject, it may not be a taboo subject but generally
    people don’t speak about such issues. To the next! Cheers!!

  12. For most up-to-date news you have to go to see web and on world-wide-web I found this website as a
    best website for hottest updates.

  13. An outstanding share! I have just forwarded this
    onto a coworker who has been conducting a little research on this.
    And he in fact bought me lunch due to the fact that
    I stumbled upon it for him… lol. So allow me to reword this….
    Thank YOU for the meal!! But yeah, thanks for spending some time to discuss this matter here on your web site.

  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.

  15. I’ve been surfing on-line more than three hours lately, yet I by no means found any
    interesting article like yours. It is pretty price enough for me.
    In my opinion, if all site owners and bloggers made good content as you did,
    the web will likely be much more useful than ever before.

  16. If you are going for finest contents like I do, simply visit this web site daily
    as it provides feature contents, thanks

  17. Fantastic post however , I was wondering if you could write
    a litte more on this subject? I’d be very thankful if you could elaborate a little bit more.
    Kudos!

  18. Hi! Do you use Twitter? I’d like to follow you if that would be ok.
    I’m definitely enjoying your blog and look forward to new updates.

  19. Asking questions are really pleasant thing if you
    are not understanding something totally, however this paragraph gives pleasant understanding even.

  20. Thanks for any other informative website. Where else may
    just I am getting that kind of information written in such a perfect manner?
    I’ve a challenge that I am just now running on, and I’ve been on the look out for
    such info.

  21. No matter if some one searches for his necessary thing, thus he/she wishes to be
    available that in detail, so that thing is maintained over here.

  22. Hi there! I could have sworn I’ve been to this site before but after checking through
    some of the post I realized it’s new to me. Anyhow, I’m definitely happy
    I found it and I’ll be bookmarking and checking back often!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: