Hamstrings exercises at home

A simple home routine

Do these in order, 2 to 3 times a week, resting 60 to 90 seconds between sets. When 15 reps feels easy on every set, slow the lowering down or move to a harder exercise below.

Exercise	Sets	Reps
Vertical Swing	3	10-15
90/90 Hamstring	3	10-15
Ball Leg Curl	3	10-15
Band Good Morning	3	10-15

Hamstrings exercises for home

• Vertical SwingDumbbell · Beginner · also works glutes, quads, shoulders
• 90/90 HamstringNo equipment · Beginner · also works calves
• Ball Leg CurlExercise ball · Beginner · also works calves, glutes
• Band Good MorningBands · Beginner · also works glutes, lower back
• Band Good Morning (Pull Through)Bands · Beginner · also works glutes, lower back
• Chair Leg Extended StretchOther · Beginner · also works inner thighs
• Front Leg RaisesNo equipment · Beginner
• Hamstring StretchNo equipment · Beginner
• Hamstring-SMRFoam roll · Beginner
• InchwormNo equipment · Beginner
• Knee Tuck JumpNo equipment · Beginner · also works glutes, inner thighs, calves
• Leg-Up Hamstring StretchNo equipment · Beginner
• Linear 3-Part Start TechniqueNo equipment · Beginner · also works calves, quads
• Linear Acceleration Wall DrillNo equipment · Beginner · also works calves, glutes, quads
• Moving Claw SeriesNo equipment · Beginner · also works calves, quads
• Prone Manual HamstringNo equipment · Beginner
• Runner's StretchNo equipment · Beginner · also works calves
• Seated Floor Hamstring StretchNo equipment · Beginner · also works calves
• Standing Hamstring and Calf StretchOther · Beginner
• Standing Toe TouchesNo equipment · Beginner · also works calves
• Stiff-Legged Dumbbell DeadliftDumbbell · Beginner · also works glutes, lower back
• The StraddleNo equipment · Beginner · also works inner thighs, calves
• Upper Back-Leg GrabNo equipment · Beginner · also works lower back, lats, traps
• Alternating Hang CleanKettlebells · Intermediate · also works biceps, calves, forearms
• Double Kettlebell Alternating Hang CleanKettlebells · Intermediate · also works biceps, calves, forearms
• Dumbbell CleanDumbbell · Intermediate · also works calves, forearms, glutes
• Floor Glute-Ham RaiseNo equipment · Intermediate · also works calves, glutes
• Intermediate Groin StretchOther · Intermediate
• Kettlebell Dead CleanKettlebells · Intermediate · also works calves, glutes, lower back
• Kettlebell Hang CleanKettlebells · Intermediate · also works calves, glutes, lower back
• Kettlebell One-Legged DeadliftKettlebells · Intermediate · also works glutes, lower back
• Lunge Pass ThroughKettlebells · Intermediate · also works calves, glutes, quads
• Natural Glute Ham RaiseNo equipment · Intermediate · also works calves, glutes, lower back
• One-Arm Kettlebell CleanKettlebells · Intermediate · also works glutes, lower back, shoulders
• One-Arm Open Palm Kettlebell CleanKettlebells · Intermediate · also works forearms, glutes, lower back
• Seated Hamstring and Calf StretchOther · Intermediate · also works calves
• Split SquatsNo equipment · Intermediate · also works calves, glutes, quads
• Two-Arm Kettlebell CleanKettlebells · Intermediate · also works glutes, shoulders, calves
• World's Greatest StretchNo equipment · Intermediate · also works calves, glutes, quads
• Lying HamstringOther · Expert · also works calves

Training tips

• Train both functions: a hip hinge such as the Romanian deadlift, and a knee curl such as the lying or seated leg curl.
• On hinges, push your hips back until you feel a strong stretch in the back of the thighs, keeping your back flat. Stop where your back starts to round.

See all hamstrings exercises, or try the home workout plan with no equipment.