Hamstring Exercises at Home

The thigh area which is covered by hamstring is quite big and the muscles found in this area of your thighs are considered to be quite important and play a major role in various physical activities. Swimmers, runners, soccer players and all the other sportsman and woman need to have strong and strengthen hamstring muscles. In physical activities, you might get sudden shocks which can be fatal for your muscles and therefore, it is really important to have strong and trained hamstring to avoid injuries.

There are various stretches and exercise including the hamstring exercises at home without weights which can be used to make your muscles in hamstring region flexible and stronger. If you are ready to perform these exercises properly, this will lead you to the right track which will help you in building, strengthening and protecting muscles reduce the risk of injuries.

Hamstring Exercises at Home for Men

If you prefer to do workouts at the comfort of your home rather than going out to a gym, you might not be aware of many hamstring exercises and your list would be pretty short and this is because of the fact that most of the hamstrings exercises require large and fancy equipments at gym such as Curl Machine, Strength Seated Machine and Hammer Strength Standing machine. Now the question is what would you do if you don’t want to go to gym or don’t have access to such heavy machines? Well, you can still perform hamstring exercises for which you don’t need any equipment.

There is a list of exercises which usually don’t require equipment. When you want to perform them, you can choose 4-5 exercises for one workout. It is suggested to have 3-4 sets and each set should have 18-20 reps. If you are doing exercises which require no resistance you can increase reps from 20 to 25.

  • Barbell Deadlift
  • Bridge
  • Bridge With Leg Lift
  • Cable Hamstring Curl
  • Dumbbell Single-leg Deadlift
  • Dumbbell Stiff-legged Deadlift
  • Geronimo
  • Good Morning
  • Leg Curl (using multi-purpose bench)
  • Prone Hamstring Curls With Bands
  • Resistance Band Hip Raise
  • Reverse Hyperextension
  • Romanian Barbell Deadlift
  • Swiss Ball Glute Bridge
  • Swiss Ball Leg Curl

The above mentioned hamstring exercises for men can also be used by women as there is no limitation to use them. If you notice in the above list, the last is Swiss ball but it is not at all the least in effectiveness. In fact, it is really effective in developing stronger hamstrings and people also like to perform this as it is so simple to perform. You just have to lie down on the ground and roll the ball.

Moreover, you can also use various types of stretches for increasing flexibility of your muscles. It is not at all difficult to perform stretches. However, if you are suffering from some kind of back pain or other problem, your hamstrings can be harder and tighter than the usual and this time you really need to train, improve and strengthen hamstrings at home or even you have to go to gym.