11 Hamstring Workouts You Can Do at House + Pattern Exercise

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Stephanie Warwick

Whenever you wish to train your hamstrings, you usually consider workouts that require the gymnasium (squats, leg presses, and so on.). However, what if we instructed you which you could train your hamstrings at dwelling?

Right this moment, we’re going to have a look at eleven hamstring workouts you are able to do from the consolation of your lounge. Afterward, we’ll depart you with a pattern at-home hamstring exercise that you are able to do with minimal tools. Are you prepared? Let’s get began!

What You will Must Train Your Hamstrings at House

In terms of firming and strengthening your hamstrings at dwelling, you is likely to be pleasantly stunned to seek out that you do not want an in depth array of gymnasium tools. In truth, with only a few key instruments, you possibly can successfully goal and work your hamstrings. Right here, we’ll discover the minimal tools required for these workouts, together with the TRX suspension coach, resistance bands, and YBell.

TRX Suspension Coach

The TRX suspension coach is a flexible piece of kit that may be simply anchored to a sturdy door body, a tree department, or a ceiling mount. This straightforward but efficient device permits you to carry out a variety of hamstring workouts and supplies a full physique exercise at dwelling.

Leveraging your body weight for resistance the TRX supplies assist and stability, making it excellent for people of all health ranges, and it is particularly nice for many who are new to hamstring-focused workouts.

Power Bands

Resistance bands are generally used for power coaching at dwelling. They’re a cheap and moveable possibility and mean you can tailor your train depth to your health stage. You possibly can connect them to door anchors and even use your physique weight as an anchor for workouts.

YBell

The YBell is a comparatively newer piece of kit however has gained reputation for its versatility. It is a 4-in-1 piece of health tools that mixes a kettlebell, dumbbell, double grip medication ball, and push-up stand. Its ergonomic design makes it snug to make use of, and it is notably helpful for dynamic hamstring workouts.

With these instruments at your disposal, you may have the necessities wanted to successfully goal and strengthen your hamstrings from the consolation of your private home. No want for costly gymnasium memberships or cumbersome machines; only a few key gadgets that may simply match into your private home exercise house.

Associated: How you can Construct a House Health club

The Finest Hamstring Workouts to Do at House

Here is a fast overview of the 11 workouts you may be exploring:

TRX Hamstring Runner
TRX Hamstring Curl
Dumbbell Romanian Deadlift
Resistance Band Good Mornings
Glute Bridges
TRX Hamstring Bridge
Weighted Donkey Kicks
Resistance Band Hamstring Curls
Dumbbell Hip Thrusts
TRX Single-Leg Deadlifts
Single-Leg Romanian Deadlift

The great thing about these workouts is that they’re appropriate for people at completely different levels of their health journey. Whether or not you are simply beginning otherwise you’ve been working in your hamstring power for some time, you may discover workouts that fit your ability stage.

11. TRX Hamstring Runner

The TRX Hamstring Runner is an distinctive train for strengthening the hamstrings, in addition to partaking the core and bettering total stability. This train gives the benefit of utilizing your physique weight for resistance, making it accessible and efficient for people of varied health ranges. By performing the TRX Hamstring Runner repeatedly, you possibly can improve your hamstring power and contribute to raised lower-body performance.

To start, you may must anchor your TRX suspension coach to a safe level, comparable to a door body, a sturdy ceiling mount, or a tree department. Be certain that the straps are adjusted to mid-calf size.

Performing the TRX Hamstring Runner train includes mendacity in your again dealing with the anchor level, alternating hamstring curls. Here is a step-by-step information:

Sit down dealing with the anchor level, lengthen your legs ahead, and place your heels within the TRX foot cradles, securing your toes.
Lie down in your again whereas sustaining stress within the TRX straps and preserving your legs absolutely prolonged.
Interact your core muscle mass and tuck your tailbone as you elevate your hips away from the ground.
Start by bending one knee towards your hip whereas preserving the opposite leg straight and elevated. Pull the heel of the bent leg in direction of your glutes utilizing your hamstrings.
Alternate legs in a managed method, extending the bent leg again to the beginning place and repeating the motion with the opposite leg.
Preserve a fluid and rhythmic movement, easily alternating between legs whereas avoiding extreme swinging or jerking motions.
Concentrate on stability, guaranteeing your hips stay steady and your physique aligned all through the train.
Preserve equal strain by way of each heels to keep away from the straps from sawing.

For learners, begin with 3 units of 10-12 repetitions. As you progress, you possibly can enhance the variety of units or repetitions. For superior people, goal for 3-4 units of 16-20 repetitions. Keep in mind to take care of correct kind and management all through the train to maximise its effectiveness whereas minimizing the chance of damage.

10. TRX Hamstring Curl

The TRX Hamstring Curl is one other implausible hamstring train that not solely targets your hamstrings but in addition engages your glutes and core muscle mass. It is a wonderful train for constructing power behind your legs whereas enhancing stability and stability.

Begin by anchoring the TRX suspension coach to a safe level, comparable to a door body or ceiling mount. The straps needs to be set to mid-calf size.

Performing the TRX Hamstring Curl includes mendacity in your again dealing with the anchor level, performing hamstring curls with each legs concurrently. Listed here are the steps:

Sit down dealing with the anchor, lengthen your legs ahead, and place your heels within the TRX foot cradles, securing your toes.
Lie down in your again whereas sustaining stress within the TRX straps and preserving your legs absolutely prolonged.
Interact your core muscle mass and tuck your tailbone as you elevate your hips away from the ground.
Start the motion by flexing each knees concurrently, bringing your heels in direction of your glutes by contracting your hamstrings.
Management the motion as you slowly lengthen your legs again to the beginning place, sustaining stability and management.
Spend time beneath stress to achieve essentially the most from the train. Guarantee a easy and managed movement, avoiding extreme swinging or jerking actions.
Preserve your hips steady and your physique aligned all through the train, specializing in sustaining correct kind and stability.

For learners, goal for 2-3 units of 10-12 repetitions. As you turn out to be extra snug and stronger, you possibly can enhance the units and repetitions. Superior people can goal 3-4 units of 12-15 repetitions.

9. Dumbbell Romanian Deadlift

The Dumbbell Romanian Deadlift is a compound train that targets the hamstrings, glutes, and decrease again, making it a implausible selection for total decrease physique improvement. It additionally enhances posture and core stability. Utilizing dumbbells for this train supplies an additional problem because it calls for correct stability and management, in the end serving to you construct stronger and extra toned hamstrings.

Dumbbells are a wonderful addition to hamstring workouts as a result of they supply a possibility for progressive resistance. You possibly can simply alter the load in accordance with your health stage, making dumbbells an excellent selection for anybody trying to problem and strengthen their hamstrings.

Stand along with your toes shoulder-width aside, holding a dumbbell in every hand along with your palms dealing with your thighs.
Preserve your again straight, shoulders again, and chest up.
Interact your core for stability and stability, and preserve a gentle bend in your knees.
Start the motion by hinging at your hips, pushing your glutes again, and preserving the precedence on pushing your hips way back to attainable quite than reaching for the ground along with your arms. This retains the emphasis in your hamstrings quite than your decrease again.
Go so far as your flexibility permits. Ideally, you may goal to deliver the dumbbells to round mid-shin stage.
Push by way of your heels, partaking your hamstrings and glutes, to return to the upright place.

For learners, begin with 2-3 units of 8-10 repetitions, utilizing a weight that’s difficult however manageable. As you progress, enhance the load and goal for 3-4 units of 10-12 repetitions. Extra superior people can go for greater weights and repetitions as they turn out to be stronger and extra skilled however at all times prioritize correct kind and management.

8. Resistance Band Good Mornings

Resistance Band Good Mornings primarily goal the hamstrings and decrease again, serving to to strengthen the posterior chain. This train additionally improves hip mobility and posture, making it an efficient selection for people trying to improve their total decrease physique power and stability.

Start by stepping on the resistance band along with your toes shoulder-width aside. Maintain the opposite finish of the band behind your neck, resting it in your shoulders.
Preserve your again straight, shoulders again, and core engaged.
Hinge at your hips, pushing your buttocks again
Work along with your vary of movement aiming to decrease your torso till it is parallel to the bottom.
Preserve a slight bend in your knees all through the motion.
Interact your hamstrings and glutes to return to the beginning place, sustaining management and preserving your again straight.

When deciding on resistance bands for Good Mornings, take into account the next suggestions tailor-made to completely different health ranges:

Gentle Resistance Band: Superb for learners or people recovering from accidents. This band supplies minimal resistance, making it appropriate for these new to resistance coaching or requiring rehabilitation.
Medium Resistance Band: Appropriate for intermediate customers who’ve developed some power and endurance. It gives reasonable resistance, offering a stability between difficult the muscle mass with out being too strenuous.
Heavy Resistance Band: Fitted to superior customers looking for greater depth and elevated resistance. This band gives substantial stress, making it appropriate for people trying to additional problem their power and stamina.

For learners, begin with 2-3 units of 10-12 repetitions. Intermediate customers can goal for 3-4 units of 12-15 repetitions, whereas superior people could goal 4 units of 15-20 repetitions. Alter the resistance and repetitions primarily based in your consolation and expertise stage, specializing in sustaining correct kind and management all through the train.

7. Glute Bridges

Glute Bridges are a wonderful train for concentrating on the hamstrings, glutes, and decrease again. They’re additionally identified for bettering core stability and posture. This train is especially useful for people trying to strengthen their decrease physique and alleviate decrease again ache. Plus, it is a implausible technique to construct higher mind-muscle connections and enhance your hip mobility. This body weight train requires no further tools, making it extremely accessible.

Lie in your again along with your knees bent and toes flat on the ground, hip-width aside. Place your arms by your sides, palms dealing with down.
Push by way of your heels, partaking your glutes and hamstrings, to elevate your hips off the bottom.
Elevate your hips till your physique kinds a diagonal line out of your shoulders to your knees.
Maintain the highest place for a second, squeezing your glutes and hamstrings.
Decrease your hips again to the bottom, sustaining management and a straight again.

Variations to Make the Train Extra Difficult:

Single-Leg Glute Bridges: Elevate one leg off the bottom whereas performing the train for elevated depth.
Weighted Glute Bridges: Maintain a dumbbell or different weighted object in your hips so as to add resistance.
Elevated Glute Bridges: Place your toes on an elevated floor, like a bench, to extend the vary of movement and issue.

For learners, goal for 2-3 units of 12-15 repetitions. Intermediate customers can goal 3-4 units of 15-20 repetitions. To make it tougher, enhance the repetitions or attempt one of many variations talked about above.

Associated: Shoulder Exercise at House

6. TRX Hamstring Bridge

The TRX Hamstring Bridge is a difficult train that targets the hamstrings, glutes, and decrease again, making it a wonderful selection for total decrease physique strengthening. This train additionally enhances core stability and improves hip mobility. Through the use of the TRX, you possibly can enhance the vary of movement and depth, making it appropriate for each learners and superior customers.

Earlier than delving into the TRX Hamstring Bridge, it is important to arrange the TRX suspension coach appropriately. Connect the TRX straps to a safe anchor level, and alter the straps to mid-calf size.

Begin by sitting dealing with your anchor level and place your heels within the TRX foot cradles.
Lie in your again and bend your knees at a 90-degree angle.
Place your arms by your sides, palms dealing with down, and interact your core for stability.
Push by way of your heels and elevate your hips off the bottom, making a diagonal line out of your shoulders to your knees.
Preserve your core engaged and your glutes and hamstrings contracted as you elevate your hips.
Maintain the highest place for a second earlier than decreasing your hips again to the bottom.

For learners, goal for 2-3 units of 6-8 repetitions. As you progress, you possibly can enhance the units and repetitions. Intermediate customers can goal 3-4 units of 10-12 repetitions. Superior people could goal for 4 units of 12-15 repetitions. The TRX Hamstring Bridge gives an excellent stability between ease of use and difficult exercise capabilities.

5. Weighted Donkey Kicks

Weighted Donkey Kicks primarily goal the hamstrings, glutes, and decrease again, making it a potent train for constructing decrease physique power. It additionally helps to enhance hip mobility and posture and enhances core stability. The added resistance not solely will increase muscle activation but in addition permits for progressive overload, which is essential for long-term progress.

Start on all fours along with your fingers beneath your shoulders and knees beneath your hips.
Place a dumbbell within the crease of the again of your knee or weight to at least one ankle.
Elevate your knee with the load hooked up towards the ceiling, preserving your foot flexed.
Squeeze your glutes and hamstrings on the prime of the motion.
Decrease your knee again to the beginning place with management.
Carry out the train for the specified variety of repetitions after which change to the opposite leg.

For weighted donkey kicks, maintain this stuff in thoughts:

For learners, begin with simply body weight, nail your kind, after which add gentle weights (3-5 lbs).
Intermediate customers can enhance the load and use reasonable dumbbells/ ankle weights (5-8 lbs).
To make the train tougher, enhance the load or attempt variations such because the straight-leg weighted donkey kick.

For learners, goal for 2-3 units of 10-12 repetitions per leg. Intermediate customers can goal 3-4 units of 12-15 repetitions. Superior people could go for 4 units of 15-20 repetitions or extra. Alter the load, units, and repetitions in accordance with your health stage and preferences, at all times prioritizing correct kind and management to realize the very best outcomes.

4. Resistance Band Hamstring Curls

Resistance band hamstring curls supply a dynamic technique to strengthen and sculpt the hamstring muscle mass. In contrast to conventional workouts, these curls make the most of variable resistance, the place the depth will increase because the band is stretched additional. This distinctive side calls for higher management and engagement from the muscle mass all through your entire vary of movement. Because the band stretches, the resistance intensifies, compelling the hamstrings to work more durable throughout each the concentric (lifting) and eccentric (decreasing) phases of the train.

Anchor the resistance band to a sturdy level, at roughly knee peak or barely decrease, and safe the opposite finish round your ankles.
Lie face down and place your fingers on the bottom to assist your higher physique.
Arrange with the anchor level behind you to create stress within the band.
Interact your core muscle mass to stabilize your physique all through the train. This engagement may even assist in sustaining correct kind
Provoke the motion by bending your knees, and bringing your heels in direction of your glutes whereas preserving your hips and higher physique regular. Contract your hamstrings to carry out the curling movement towards the resistance of the band.
Flex your knees so far as comfortably attainable, reaching a full contraction of the hamstrings. Maintain briefly on the peak contraction.
Slowly lengthen your legs again to the beginning place, resisting the band’s pull, and preserve stress on the hamstrings.

For learners, begin with 2-3 units of 10-12 repetitions. As you turn out to be extra snug, you possibly can enhance the units and repetitions. Extra superior people can goal for 3-4 units of 12-15 repetitions. Alter the resistance and the variety of units and repetitions primarily based in your health stage and targets, at all times specializing in sustaining correct kind and management all through the train.

Associated: Again Workouts You Can Do at House

3. Dumbbell Hip Thrusts

Extensively praised for its focused strategy in partaking key muscle teams, notably the glutes and hamstrings, this train has gained recognition in health circles for its skill to reinforce power and stability. By isolating these essential muscle teams, dumbbell hip thrusts not solely promote muscle development but in addition foster higher hip mobility and core stability.

Holding dumbbells on the hips throughout hip thrusts provides a stabilizing issue, requiring higher management and stability all through the motion. This engagement of stabilizer muscle mass contributes to total power and management, selling higher train efficiency. Utilizing dumbbells helps in sustaining balanced muscle engagement throughout the train. It ensures that either side of the bodywork equally, stopping muscle imbalances.

Start by sitting on the bottom along with your higher again towards a steady bench or elevated floor. Place your toes flat on the ground, hip-width aside.
Maintain a dumbbell with each fingers in your hips, or use two dumbbells, one on every hip.
Lean your higher again towards the bench and roll the dumbbell(s) towards your hips.
Push by way of your heels, lifting your hips towards the ceiling. Guarantee your physique kinds a straight line out of your shoulders to your knees.
Squeeze your glutes and hamstrings on the prime of the motion.
Decrease your hips again to the bottom with management.

Freshmen can begin with a light-weight to reasonable weight (10-20 lbs per dumbbell).
Intermediate customers can enhance the load to a reasonable to heavy vary (20-30 lbs per dumbbell).
Superior people could use heavier dumbbells (40 lbs or extra).

For learners, goal for 2-3 units of 8-10 repetitions. As you turn out to be extra skilled, enhance the units and repetitions. Intermediate customers can goal 3-4 units of 10-12 repetitions, and superior people can goal for 4 units of 12-15 repetitions.

Associated: Bicep Exercises at House

2. TRX Single-Leg Deadlifts

TRX Single Leg Deadlift—an train that blends power, stability, and finesse into one seamless motion. Overlook the standard weightlifting routines; this train, powered by the TRX suspension coach, introduces a complete new dimension to lower-body exercises. It is extra than simply concentrating on your hamstrings and glutes; it is a full-body problem that sharpens your stability, hones your core, and fine-tunes your muscle management.

Earlier than diving into TRX Single-Leg Deadlifts, it is essential to arrange the TRX suspension coach appropriately:

Connect the TRX straps to a safe anchor level, comparable to a door body or ceiling mount.
Make sure the straps are absolutely shortened, with the adjustment tabs to the highest.

Now, let’s check out how one can do the train.

Stand dealing with the anchor level along with your toes hip-width aside. Maintain the TRX handles in every hand, palms dealing with down.
Stand on one leg as you elevate your different knee towards your chest
Hinge at your hips as you lengthen the lifted leg straight behind you.
Preserve your arms straight, palms urgent into the handles to help stability.
Decrease your physique till it is parallel to the bottom or so far as your flexibility permits.
Flex the foot of your lifted leg and maintain your hips and shoulders sq. on the bottom
Preserve a slight bend in your standing leg all through the motion.
Push by way of the grounded foot and return to the beginning place, sustaining management.

For learners, begin with 2-3 units of 8-10 repetitions per leg. As you turn out to be more adept, you possibly can enhance the units and repetitions. Intermediate customers can goal 3-4 units of 10-12 repetitions per leg. Superior people could goal for 4 units of 12-15 repetitions.

1. Single-Leg Romanian Deadlifts

One of many exceptional options of the Single-Leg Romanian Deadlift is its simplicity; it may be carried out with simply your physique weight, requiring no further tools. This makes it a implausible train for many who favor minimalistic and efficient dwelling exercises. All you want is a steady floor, and also you’re able to get began. Single-leg Romanian Deadlifts are a helpful train that targets the hamstrings, glutes, decrease again, and core. This train helps strengthen the posterior chain and improves stability and stability.

Start by standing along with your toes collectively.
Shift your weight onto one leg whereas preserving a slight bend within the knee.
Hinge at your hips and lengthen your non-weight-bearing leg straight behind you. Your physique ought to kind a straight line out of your head to your prolonged foot.
Preserve your again straight and core engaged. Focus your eyes on a hard and fast level for stability.
Whenever you really feel a stretch in your hamstrings, reverse the motion and return to the beginning place.

For learners, begin with 2-3 units of 10-12 repetitions per leg. As you achieve confidence and power, you possibly can enhance the units and repetitions. Intermediate customers can goal 3-4 units of 12-15 repetitions per leg. Superior people could goal for 4 units of 15-20 repetitions per leg.

Strive This Pattern At-House Hamstring Exercise Right this moment

Now that you already know the very best hamstring workouts you are able to do at dwelling, it’s time to place them collectively for a pattern at-home hamstring exercise. The very best half is you solely want thirty minutes to do it.

Heat-up: 5 minutes of sunshine cardio (like jogging in place or leaping jacks)
TRX Hamstring Curl: 2 units of 10 reps, relaxation for 30 seconds between units
Dumbbell Romanian Deadlift: 2 units of 10 reps, relaxation for 30 seconds between units
Glute Bridges: 2 units of 10 reps, relaxation for 30 seconds between units
Resistance Band Good Mornings: 2 units of 10 reps, relaxation for 30 seconds between units
Weighted Donkey Kicks: 2 units of 10 reps per leg, relaxation for 30 seconds between units

You too can program this into different lower-body exercises that you simply do at dwelling. For inspiration, you possibly can attempt some free at-home leg exercises with the TRX Coaching Membership app!

Closing Ideas

You don’t must go to the gymnasium to get a hamstring exercise in. Much like exercising your higher physique at dwelling, you may get a decrease physique exercise with only a few items of kit. It doesn’t matter what your health targets are, you may get your exercise carried out nearly anyplace in case you’re decided sufficient.

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