Top 8 Hamstring exercises to perform at home and up your fitness

hamstring exercises

Whether you walk or run, work or sit, Hamstrings have a significant role to play. These are the two muscle joint that starts from the hip joint and attaches at the lower leg’s tibia and fibula. If they become weak, they can become a potential cause for injury and may also increase pain. 

Generally, women are more susceptible to weak hamstrings. Sources suggest that women are two to ten times more prone to knee ligament injury than men. Men also face numerous hamstring problems throughout their lifetime. 

Let us help you unleash the top 8 hamstring exercises to help you get rid of these problems instantly! 

Air Squat 

  • Stand with your feet shoulder-width apart and your arms straight. Make sure it is at shoulder level. 
  • Now, bring your body towards the floor and bend your knees. Try to keep your head up and your back straight. Try to go down as far as you can and aim to break parallel. 
  • Return to standing by pushing the floor with your feet and straighten your knees. Extend your hips until you are standing upright. Squeeze your glutes at the top of the movement. 

Partner hamstring curls 

  • Spread a mat beneath your knees and make your partner hold your ankles to keep you stable. Put your hand across the chest and hold them up near your shoulders. 
  • Now, try to gradually lower yourself towards a mat and contract your hamstrings. Try to remain as tall as you can. 
  • When you start to lose your hold from gravity, extend your arms. 
  • Repeat the workout to yield results. 

Glute Bridge 

  • Lie down with your back, palms, and feet flat on the ground. Keep your knees bent as well. 
  • Press both the feet into the floor and raise both hips towards the ceiling. 
  • Hold at the top for a 2-second count. Lower and repeat the workout. 
  • Practice 15 reps of 3 sets for around 30 seconds each. 

Swiss ball hamstring curl 

  • Put a swiss ball in front of your feet. Lie down with your back and palms flat on the floor. 
  • Put your heels on top of the ball and press your hips and glutes on the floor. 
  • At this point, your back should be straight and abs engaged. 
  • Dig your heels into the ball as you curl it towards the glutes. 
  • Reverse the motion and press the swiss ball away from your glutes. Could you bring it to the start position? 
  • Repeat the workout to yield the best results. 

Barbell Romanian deadlift 

  • Hold a barbell at shoulder-width. Engage your abs and trace your back as you hold the bar. Make it rise. 
  • Now, as you stand, hinge your hips backwards. 
  • Now, slowly try to lower the barbell down towards the middle of your shins. 
  • Stand tall to return to the start position. 
  • Repeat the workout in 10 reps of 3 sets for 90 to 120 seconds each. 

Walking Lunges 

  • Stand upright with your feet shoulder-width apart. Your hands should be on your hips. 
  • Now, take a step forward with your right leg and place your foot down. 
  • Flex your knees at a right angle and drop your hips. 
  • Lower your left knee towards the floor. Before it makes contact with the ground, drive up and forward through your right leg. 
  • Step into a lunge on the other end. 

Bench Hip Thrust 

  • Rest your upper back and shoulders on a bench. Also, try to hug your arms across a chest. 
  • Put your feet flat on the ground by sitting your hips on the floor. 
  • Drive both feet to the floor and press both hips up near the ceiling. 
  • Now, try to squeeze your glutes and hold for two seconds max. 
  • Lower and repeat the workout. 
  • Do this in 15 reps of 2 to 3 sets for around 30 to 60 seconds. 

Single-Arm kettlebell swing 

  • Stand with your feet shoulder-width apart. 
  • Hold the kettlebell and assume a squat position. 
  • Begin the swing as you pull the kettlebell back towards you. At the same time, you have to extend your hips to lift the bell. At this point, your body should form an alignment. 
  • Let your free arm tap the handle or mimic the swinging arm. 
  • When you have to do the backswing, the kettlebell handle should pass above the knees. Your knees should not move at all. 
  • Repeat the workout to yield the best results. 

Frequently Asked Questions 

1. Are there any more hamstring exercises to perform?

 Yes. You can perform the Single-leg dumbbell deadlift and Single-leg glute bridge for the best experience. 

2. Are these exercises practical?

 Yes. All the exercises are beneficial for all the right reasons. 

3. Can I perform glute bridge for 20 seconds?

 No. The Glute bridge needs to be performed for approx. 30 to 60 seconds. SO, please try to cater to that for the best results.