By I have been training my body for more than 7 years now.
And throughout my workout life I have seen that legs are the most difficult part to train.
So, I have researched and found 9 most easy and effective exercises for hamstring muscle to train it at home.
1. Glute Bridge
It is a beginner- friendly exercise that activates the hamstring and glutes of the body.
How to do it
- Lie on your back with knees bent and feet flat on floor
- Push hips upward until body forms a straight line
- Squeeze hamstrings and glutes at the top
Target Muscle: Hamstrings, glutes, lower back
Sets: 3-4
Reps: 12-15
2. Single-Leg Glute Bridge
It is a tougher version of Glute Bridge that isolates each hamstring.
How to do it
- Lift one leg straight
- Perform glute bridge with the other leg
- Keep hips level
Target Muscle: Hamstrings (primary), glutes, core
Sets: 3
Reps: 10-12 on each leg
3. Romanian Deadlift (Home Version)
It is one of the best hamstring builder exercise out there.
How to do it
- Hold dumbbells or a backpack
- Keep back straight and hinge at hips
- Lower weight slowly and return up
Target Muscle: Hamstrings (primary), glutes, lower back
Sets: 3
Reps: 10-12
4. Hamstring Walkouts
One of the killer Bodyweight exercise
How to do it
- Start in glute bridge position
- Slowly walk heels away from body
- Walk them back and repeat
Target Muscle: Hamstrings (primary), glutes, core
Sets: 3
Reps: 8-12
5. Sliding Leg Curls (Towel/Sliders)
One of the best hamstring exercise to do at home
How to do it
- Lie on back with heels on towel or sliders
- Lift hips and slide feet toward body
- Extend legs slowly
Target Muscle: Hamstrings (primary), glutes, calves
Set: 3
Reps: 10-15
6. Resistance Band Leg Curl
It is a great isolation exercise for the hamstring.
How to do it
- Anchor band to door or heavy object
- Curl heels toward glutes
- Slowly return
Target Muscle: Hamstrings (isolation), calves
Sets: 3
Reps: 12-15
7. Good Mornings
It is best for hip hinge movement.
How to do it
- Stand tall, hands on hips or holding weight
- Bend at hips while keeping back straight
- Return to standing
Target Muscle: Hamstrings (primary), glutes, lower back
Sets: 3
Reps: 12-15
8. Bulgarian Split Squat (Hamstring Focus)
How to do it
- Place back foot on chair
- Lean torso slightly forward
- Lower into squat and push back up
Target Muscle: Hamstrings, glutes, quads
Sets: 3
Reps: 10-12 on each leg
9. Nordic Hamstring Curl
It is one of the most powerful hamstring exercise.
How to do it
- Kneel on a soft surface
- Ask someone to hold your ankles OR lock feet under a sofa/bed
- Keep your body straight from knees to head
- Slowly lean forward as far as you can
- Catch yourself with your hands and push back up
Target Muscle: Hamstrings (primary), glutes, core
Sets: 3
Reps: 5-8