HomeFitnessThe 9 Finest Body weight Hamstring Workouts

The 9 Finest Body weight Hamstring Workouts


9 Bodyweight Hamstring Exercises That’ll Build Watermelon-Crushing Legs

You don’t want a loaded barbell and a weightlifting rig to get robust hamstrings.

When performed correctly, body weight hamstring workouts can present that sought-after sculpted silhouette and numerous practical health advantages.

That’s proper — a pair of well-developed hamstrings are good for extra than simply filling out your denims.

Hamstrings decelerate the motion of quads in working and in strolling within the gait cycle,” says Alice Holland, DPT, Director of Regional Improvement at Stride Sturdy Bodily Remedy in Hillsboro, Oregon. “In addition they assist with traversing uphill motions, like curbs, stairs, and hills. With out their energy, accidents to the knees can occur, and energy is restricted when making an attempt to certain uphill or up steps.”

In different phrases, whether or not you’re climbing stairs or mountaineering mountains, you’ll be able to profit from doing body weight hamstring workouts.

And since these 9 workouts require minimal house and nil tools, there’s no excuse to not.

Add a few of these body weight hamstring workouts to your favourite leg day routine, or string them collectively right into a exercise. Purpose for 3 units of 15 reps of every train.

good morning exercise demonstration | bodyweight hamstring exercises

  • Stand tall along with your ft hip-width aside and place your fingertips behind your ears.
  • Preserving your again flat and core engaged, with a slight bend in your knees, push your hips again and decrease your torso till it’s practically parallel to the ground.
  • Pause, and return to the beginning place.

  • Lie in your again along with your knees bent, ft flat on the ground, arms by your sides, and palms going through down.
  • Squeeze your glutes and push via your ft, elevating your butt off the ground till your physique varieties a straight line out of your knees to your shoulders.
  • Pause, then slowly decrease your self again to the beginning place.

step up demonstration | step up

  • Place your left foot on a field, bench, or sturdy chair. Your hip, knee, and ankle ought to all be bent 90 levels.
  • Preserving your chest up and shoulders again, push your physique up along with your left leg till it’s straight (maintain your proper foot elevated).
  • Squeeze your glutes on the high of the motion, after which decrease your physique again slowly to the beginning place underneath management.
  • Carry out equal reps on each legs.

  • Stand tall along with your arms by your sides, ft shoulder-width aside, and toes pointed ahead.
  • Preserving your again flat and core braced, push your hips again, bend your knees, and decrease your physique till your thighs are parallel to the ground. Don’t let your chest fall too far ahead.
  • Pause, after which push your self again as much as the beginning place.

5 of the Best Leg Exercises That Aren't Leg Press squat jump5 of the Best Leg Exercises That Aren't Leg Press squat jump

  • Stand tall along with your ft shoulder-width aside and your arms at your sides.
  • Preserving your chest up, core engaged, and again flat, push your hips again and decrease your physique till your thighs are parallel to the ground.
  • Push your self again up explosively, leaping straight up.
  • Land softly along with your knees bent to soak up the affect, then instantly decrease your self into your subsequent rep.

6. Pilates Leg Kick

pilates leg kick | hamstring exercises

  • Lie in a susceptible place on a mat (along with your stomach on the mat).
  • Carry your torso up and relaxation your forearms on the mat, along with your elbows instantly underneath your shoulders and your fists pressed collectively.
  • Draw your stomach button into your backbone, press your pelvis into the mat, and maintain your legs and ft in a parallel place.
  • From this place, inhale as you level your toes and bend each knees to a 90-degree angle.
  • Kick your heels towards your glutes two occasions, forcefully exhaling with each pulses.
  • Inhale as you decrease your legs to the mat.
  • Repeat till all reps are full.

7. Single-Leg Straight-Leg Deadlift

woman doing dumbbell single leg deadlift | bodyweight hamstring exercises

  • Stand along with your ft hip-width aside and your arms at your sides.
  • Shift your weight onto your proper foot, and carry your left foot a number of inches off the ground behind you. That is the beginning place.
  • Preserving your proper leg barely bent, your again flat, and your core engaged, push your hips again right into a hinge and decrease your higher physique till your torso is almost parallel to the ground, elevating your left leg behind you. Attain your left hand towards the ground. Your proper hand may be out to the aspect for a counterbalance.
  • Pause, after which decrease your left leg to return to the standing place. Carry out equal reps on each side.

  • Stand along with your ft hip-width aside and your arms in your hips.
  • Preserving your chest up, again flat, shoulders again, and core engaged, take a big step again along with your proper foot.
  • Bend each knees to decrease down till your left thigh is parallel with the ground. Knees ought to be bent at about 90 levels, along with your proper knee hovering a few inches above the bottom. Your left knee ought to be stacked proper above the ankle.
  • Pause, then push off your again foot to return to the beginning place.
  • Carry out equal reps on each side.

9. Crab Stroll

  • Sit on the ground and bend your knees, so the soles of your ft press into the ground. Maintain your ft about hip-width aside.
  • Attain each arms behind your waist and press your palms towards the ground along with your fingers going through ahead.
  • Use your glutes and core muscle groups to carry your hips so that you type a “tabletop” place along with your torso and thighs. Solely your palms and the soles of your ft ought to contact the ground.
  • Preserving the hips lifted, step ahead along with your proper foot and left hand, adopted by your left foot and proper hand.
  • Proceed to stroll ahead with reverse arms and ft for the required variety of steps earlier than reversing the motion and returning to the beginning place.

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