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Exercises

Bodyweight hamstring exercises

Bodyweight hamstring exercises, from the easiest version to the hardest. Everything here uses your own body as the load, with at most a floor, a wall or a sturdy step.

6 moves6 with 3D demosBeginner 1Intermediate 3Advanced 2

Beginner bodyweight hamstring exercises 1

Hip-hinge practice demonstrated on the 3D figure3D demoHip-hinge practiceBeginner · No equipment

Intermediate bodyweight hamstring exercises 3

Slider hamstring curl demonstrated on the 3D figure3D demoSlider hamstring curlIntermediate · No equipmentWorld's Greatest Stretch demonstrated on the 3D figure3D demoWorld's Greatest StretchIntermediate · No equipmentNatural Glute Ham Raise demonstrated on the 3D figure3D demoNatural Glute Ham RaiseIntermediate · A bench or box

Advanced bodyweight hamstring exercises 2

Reverse hyperextension demonstrated on the 3D figure3D demoReverse hyperextensionAdvanced · A bench or boxSprint intervals demonstrated on the 3D figure3D demoSprint intervalsAdvanced · No equipment

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Questions people ask

What are good bodyweight hamstring exercises for beginners?

Start with moves graded easy, such as Hip-hinge practice. There are 1 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do bodyweight hamstring exercises at home without equipment?

Yes. 4 of the 6 moves here need nothing but your body, a floor, a wall or a step, for example Hip-hinge practice, Slider hamstring curl, World's Greatest Stretch.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.