Effective Bodyweight Hamstring Exercises to Build Stronger Thighs

Hamstring muscles often don’t get the attention they deserve, yet they are essential for optimal movement and athletic performance.

While you may have seen fitness experts performing intense hamstring routines with heavy gear, you might wonder if it’s possible to strengthen these muscles using just your body weight.

The good news is that numerous exercises effectively target the hamstrings without requiring any equipment.

Here, we share 12 bodyweight hamstring exercises tailored for everyone, from beginners to seasoned fitness enthusiasts.

Beginner-Friendly Bodyweight Hamstring Workouts

If you're just starting out, these exercises are excellent for building foundational hamstring strength.

1. Good Morning Exercise

Good mornings are fantastic for enhancing hamstring and lower back strength. Focus on slow, deliberate movements and avoid heavy weights for safety.

1. Stand with feet hip-width apart, elbows bent, and hands placed behind your head. Engage your core and keep your shoulders back.
2. Inhale and hinge forward at the hips slowly, maintaining a straight back and slightly bent knees.
3. Lower until you feel a gentle stretch in your hamstrings and your chest is nearly parallel to the floor.
4. Press into the balls of your feet and contract your glutes to return to the starting position. This completes one repetition.
5. Complete 2–3 sets of 8–12 reps.

2. Bodyweight Romanian Deadlift

Romanian deadlifts emphasize the hip hinge and are excellent for hamstring development without heavy lifting.

1. Stand with feet hip-width apart, hands relaxed at your sides as if holding dumbbells.
2. With knees slightly bent, hinge at the hips and lower your hands toward your shins, keeping them close to your legs. Stop mid-shin.
3. Engage your core and glutes, then slowly return to standing by pushing the floor away. This is one rep.
4. Perform 2–3 sets of 8–12 reps.

Focus on a controlled eccentric phase to maximize hamstring engagement.

3. Crabwalk

Though it looks playful, crabwalks effectively target hamstrings and glutes.

1. Sit with knees bent and feet flat on the floor.
2. Place your hands behind you, fingers pointing toward your body.
3. Engage your core and lift your hips off the floor.
4. Move forward by stepping your left foot and right hand simultaneously, then your right foot and left hand. Continue forward, then backward.
5. Repeat for 30 seconds, 2–3 times.

4. Prone Hamstring Curl

You can replicate hamstring curls without machines by using just your body weight.

1. Lie face down with legs straight and head resting on your hands.
2. Bend one knee, pulling your heel toward your glutes, keeping hips and thighs on the floor.
3. Return to the starting position for one rep.
4. Complete 2–3 sets of 12–15 reps per leg.

For extra resistance, consider ankle weights or resistance bands.

Starting with these fundamental exercises helps you build strength while ensuring proper form.

Intermediate Bodyweight Hamstring Moves

Ready to challenge yourself? These exercises incorporate single-leg work and increased resistance.

1. Reverse Lunge

Reverse lunges improve balance and control while targeting the hamstrings.

1. Stand with feet hip-width apart, hands on hips. Use a wall for support if needed.
2. Shift weight to your left foot and step back with your right foot.
3. Lower your right leg until your thigh is parallel to the floor and both knees are bent at 90 degrees.
4. Push through your left heel and squeeze glutes to return to start. One rep.
5. Do 2–3 sets of 8–12 reps.

2. Single-Leg Deadlift

This move improves unilateral strength and balance.

1. Stand feet hip-width apart.
2. Shift weight to right foot, soften the knee.
3. Lift left leg back while hinging at hips until torso is parallel to floor; reach forward with left arm.
4. Return to start. One rep.
5. Perform 2–3 sets of 8–12 reps per leg.

3. Straight Single-Leg Bridge

Strengthen each leg individually with this controlled bridge variation.

1. Lie on back, right heel on a bench about 16 inches high, left leg bent with foot off the floor.
2. Drive through right heel, squeezing glutes to lift hips, keeping knees straight but not locked.
3. Pause, then lower down.
4. Complete 2–3 sets of 8–12 reps per leg.

For beginners, try double-leg bridges.

4. Reverse Hyper

Boost hamstring and lower back strength with this effective movement.

1. Lie face down on a bench with hips at the edge.
2. Hold bench sides for stability.
3. Lower legs down without rounding back.
4. Squeeze glutes to lift legs just above parallel.
5. Pause and slowly return legs down. One rep.
6. Perform 2–3 sets of 15–20 reps.

Avoid swinging to prevent back strain.

Incorporate unilateral exercises to enhance hamstring strength as you progress.

Advanced Bodyweight Hamstring Exercises

For those ready to push limits, these exercises offer greater challenge and intensity.

1. Bulgarian Split Squat

This demanding exercise targets hamstrings and balance.

1. Stand about 2 feet from a bench, back facing it.
2. Place right foot on bench behind you.
3. Lower left knee while keeping chest and hips facing forward.
4. Push through right heel to return. One rep.
5. Complete 2–3 sets of 8–12 reps each leg.

2. Jump Squat

Enhance muscular endurance and explosive power with jump squats.

1. Stand feet slightly wider than shoulders.
2. Squat with thighs just above knees, arms extended back.
3. Explosively jump, swinging arms overhead.
4. Land softly, bending knees, and immediately squat again.
5. Perform 15–20 reps.

Maintain proper form and avoid this if you have joint issues.

3. Nordic Hamstring Curl

Highly effective eccentric hamstring exercise, requiring partner or furniture for foot stabilization.

1. Kneel with back straight, feet flexed.
2. Partner holds ankles or secure feet under furniture.
3. Slowly lower torso forward, keeping back flat and bending at knees.
4. Use hands to push back up. One rep.
5. Perform 2–3 sets of 8–12 reps.

Focus on slow descent for maximum benefit.

4. Hamstring Slide

This controlled movement demands strong hamstrings and a slippery surface.

1. Lie on back with legs straight, feet on a towel or socked on smooth floor.
2. Lift heels slightly, squeeze glutes, and keep a neutral spine.
3. Bend knees, sliding feet toward glutes until just below knees.
4. Slide feet back to start. One rep.
5. Complete 2–3 sets of 8–12 reps.

Advance your hamstring training by gradually increasing exercise difficulty.

Understanding Your Hamstrings

The hamstrings, located at the back of your thighs, comprise three muscles: semitendinosus, semimembranosus, and biceps femoris (both short and long heads).

They play crucial roles in bending the knee and extending the hip, working closely with glutes to support movements like squatting, running, and walking.

Hamstring strains are among the most common sports injuries, often linked to fatigue and explosive movements.

Research indicates that strengthening hamstrings, especially with eccentric-focused exercises, significantly reduces injury risk by enhancing muscle control and stability.

Strong hamstrings are vital to prevent injuries common in athletic activities.

Planning Your Bodyweight Hamstring Workouts

Studies show that hamstring strengthening can lower injury risk by nearly 50%. Frequency matters less than volume, with 10–16 sets per week being optimal for muscle growth.

For example, performing 3 sets of 3–5 different hamstring exercises weekly can efficiently meet this target.

You can dedicate a full workout to hamstrings or spread exercises across your weekly routine.

Beginners should start with fewer sets and focus on form before increasing workload.

To maximize gains, include 10–16 total sets of hamstring exercises weekly, adjusting based on your personal progress.

Final Thoughts

You don’t need fancy equipment to build strong hamstrings. Bodyweight exercises offer a practical and effective way to develop these crucial muscles.

Incorporate a variety of hamstring-focused movements into your routine to build balanced lower body strength.

Try adding two new hamstring exercises this week, focusing on form and muscle engagement. Consistency will lead to noticeable improvements.

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