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9 Bodyweight Exercises For Hamstrings



Bodyweight Exercises For Hamstrings

Bodyweight Exercises For Hamstrings: Stride Strong Physical Therapy’s Alice Holland thinks hamstrings help quads run and walk quicker. Stairs and curbs are no problem. Weakness causes knee issues. Their climbing ability decreases. Read on to know more about bodyweight exercises for hamstrings.

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Exercises for the bodyweight hamstrings

Bodyweight Exercises For Hamstrings


Alice Holland, DPT Director of Regional Development at Stride Strong Physical Therapy, Hillsboro, Oregon, says that hamstrings help to accelerate the running and walking motions of quads.

They also help in climbing up, such as stairs and curbs. They are unable to sustain knee injuries without strength.


This means that bodyweight hamstring exercises may be beneficial for anyone who is climbing stairs or ascending mountains. These nine exercises require very little space and don’t require any equipment.

You may construct a workout out of these hamstring exercises by combining them with others. There should be a total of three sets, with each maneuver being performed three times.

1. Good morning!

  • Stand tall and place your hands behind your ears.
  • Keep your back flat, core engaged and core engaged. Push your hips back to bring your body parallel to the ground.
  • After a short pause, you can return to your starting position.

2. Glute Bridge 

  • Place your hands on the ground, with your knees bent.
  • Push your glutes forward and squeeze your glutes. Once your body is straight from your knees, lift your buttocks off of the floor.
  • Take a moment to pause, and then slowly lower yourself back into your starting position.

3. Advancement

  • Place your left foot on a sturdy box, bench, or chair. Your hips, knees and ankles should all be bent 90 degrees.
  • Keep your left foot elevated and push your body upwards with your left leg.
  • Begin by grabbing your glutes towards the top of the action. Then, gently lower your body to the original position.
  • Repeat the same amount of repetitions for each leg.

4. Squat

  • Standing tall with your hands at your sides, feet shoulder width apart, toes pointed forward, keep your arms straight.
  • Keep your hips up, bend your knees and lower your body so that your thighs meet the ground. Your chest should not protrude forward.
  • After a pause, push yourself back to the starting place.

5. Squat Jump

  • With your arms extended at your sides, stand tall with your shoulders wide.
  • Keep your hips forward and lower your body so that your thighs meet the ground.
  • Jump straight up, and push yourself up again.
  • To absorb the impact of landing lightly, bend your knees and place your hands on your knees. Then, lower your body quickly to your next rep.

6. Pilates Leg Kick

  • You can place your belly on the mat and pretend that you are lying down.
  • Place your arms and forearms on the floor, with your elbows just below your shoulders. Keep your fists together.
  • Your belly button should be pressed into your spine. Push your pelvis towards the mat and keep your legs parallel to your feet.
  • Take a deep breath and point your toes while you bend your knees at a 90-degree angle.
  • Exhale with each beat and kick your heels towards your glutes.
  • Exhale as you lower your legs to the floor.
  • Continue until all reps are completed.

7. Straight-Leg Single-Leg Deadlift

  • Your feet should be hip-width apart, and your arms should be at your sides.
  • Your left foot should be lifted a few inches above the ground. Now, shift your weight to your right foot. This is your starting point.
  • Keep your right leg bent, your back flat, and your core engaged. Next, lower your upper body to almost touch the floor. Your left hand should be on the floor. Your right hand should be extended to the side for balance.
  • Stand up and lower your left leg. Repeat the process on both sides.

8. Reverse Lunge

  • Stand with your feet hip-width apart and place your hands on your hips.
  • Keep your right foot on the ground and take a long stride back.
  • Bend both knees so that your left thigh touches the ground. Your knees should be bent to 90 degrees with your right knee just a few inches above the ground. Your left knee should extend directly above your ankle.
  • You can return to the original position by pausing and then pushing off with your rear foot.
  • Repeat the same amount of repetitions for each side.

9. Crab Walk

  • Place your knees bent on the ground and place your feet flat against the floor. Keep your feet at a distance of about 4-6 inches from your hips.
  • Place your hands behind your waist, and press your palms to the floor with your fingers.
  • Your glutes, core muscles and hips should be lifted to form a “tabletop” position with your torso. Only your palms, soles and toes should touch the floor.
  • Keep your hips elevated by moving forward with your right foot, left hand, and then your left foot, right foot, and left hand.
  • Keep walking forward for the required number of steps, then reverse the process and return to the beginning.

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