Best Bodyweight Hamstring Exercises
1. Hamstring Curls
Get on all fours – make sure your elbow is directly below your shoulders. Keep your neck in a neutral position. Lift your right leg off the floor and extend it. This is the starting position. Bend your knee and bring the right ankle close to your hips. Pause for a moment and extend your leg again. Do this 10 times before switching legs. Do 3 sets of 10 reps with each leg.
2. Prone Hamstring Curls
Lie on your belly or in a prone position. Keep your hands close to your body and palms flat on the floor near your chest. This is the starting position. Bend your right knee and bring the right ankle close to the glutes. Lower the right foot. Bend your left knee and bring the right ankle close to the glutes. Now, bring it down. Do 12 to complete one set. Do 3 sets of 12 reps.
3. Single-Leg Glute Bridge
Lie down on a mat, bend your knees, and place your feet flat on the floor. Place your hands by your side and palms on the floor. Lift your right leg and extend it towards the ceiling. This is the starting position. Lift your hips off the floor while keeping your right leg extended. Stop when your glutes and spine are in the same line. This is the glute bridge position. Slowly bring your glutes back to the floor. Do 3 sets of 10 reps.
4. Bridge Toe Taps
Lie down on a mat with your hands to the sides. Bend your knees and keep your feet flat on the floor. Lift your hips off the floor. Your glutes and spine should be in the same line. Now, lift your ankles off the floor. This is the starting position. Extend your right leg straight towards the ceiling. Gently place it down with your ankles still off the floor. Extend your left leg straight towards the ceiling and gently place it down with your ankles still off the floor. Do 10 of these to complete one set. Lower your hips on the floor and take 10 seconds rest before starting the next set. Do 3 sets of 10 reps.
5. Reverse Lunge With Pulse
Stand straight with your feet shoulder-width apart and hands on the waist. This is the starting position. Place your right foot back, bend your knees, and lower your body. Stop when your right knee is about to touch the floor. Keep the upper torso straight. Pulse twice – stand halfway up and again go down. Stand straight and keep your right knee bent. Do a gentle forward kick. Place your right leg back again. Pulse twice, stand up, and do a gentle forward kick keeping your right knee bent. Do 10 before switching legs. Do 3 sets of 10 reps with each leg.
