Hamstring Exercises At Home. No equipment hamstring strength routine.

hamstring exercises

Strong hamstrings are critical if you want to run fast, jump high, and be agile. Also, strong hamstrings reduce the risk of strains, tears, and injuries —both common among athletes and fitness fanatics. Whether you are recovering from an injury or just want to be more bulletproof, doing hamstring exercises consistently will help you realize all of your athletic ambitions.  Don’t have access to a gym but want to get some hamstring exercises in at home? Press play on this no equipment hamstring strength routine.


The hamstring is a group of three muscles that extends across the back of the thigh and moves the leg forward and backward. It’s important for everyday movement like walking, but also key for athletes whose sports require sprinting, like soccer, football, basketball or track and field. Its also an important muscle group to strengthen to help with knee pain, foot pain, and a variety of overuse injuries. Long story short: the hamstrings are ESSENTIAL in you feeling and moving your best. I created this hamstring strength routine to help you keep your hamstrings happy!


Reminder: if you are new to hamstring exercises, this video might be hard for you! Take breaks when you need to. Many of my coaching clients get hamstring CRAMPS when their hamstrings are weak and undertrained. This is common! Again, take breaks and listen to your body! If you use this video routine consistently you WILL get stronger and one day this video will be a BREEZE for you ( #goals ).


As always, check with your doctor or physical therapist before starting this or any exercise routine. This video does not replace medical advice. Honor your body and move mindfully.


Hamstring Exercises At Home.  No Equipment Hamstring Strength Routine

  • Inchworm
  • Goodmorning
  • single leg dead lift
  • standing leg curl
  • quadraped leg curl
  • single leg glute bridge on a chair
  • mini band leg curl
  • table top leg pull through see-saw
  • glute hamstring walk out
  • Reverse plank
  • reverse plank toe taps
  • reverse plank leg lift

To do these exercises you will need a chair and a set of Evercore Mini loop resistance bands. You can get the bands here.

As always, please check with your doctor before starting this or any exercise routine. Modify exercises as needed. Ready to get sweaty? Press play and lets do these hamstring exercises together!


Hamstring Exercises At Home.  15 Minute No Equipment Hamstring Strength Routine Video.

Holy cow! Put them all together and those hamstring exercises are HARD! Did you do it? How do you feel??? Im already sore! Let me know how you and your hamstrings did in the comments below.


After you’ve progressed with bodyweight exercises, you’ll need to add different stimulus to your training to avoid plateaus and keep getting stronger results. I have a hamstring training program that includes more advanced exercises as well as a Strength program that utilizes weights to shape and define your entire body.

Check out my hamstring program here.

Check out my Strength Program here.

Both provide incredible value if you are looking to build a bulletproof body, prevent injuries, and get stronger! Im proud of these programs because they provide real results. Greater hamstring strength is just icing on the cake 😉

I hope you enjoyed these hamstring exercises and they benefit you in your wellness!

If you liked this video and found it helpful, be sure to hit LIKE, subscribe to the channel, and share this video with someone who could benefit from these hamstring exercises too!

Here to help you use movement as medicine and feel your best,


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3 Replies to “Hamstring Exercises At Home. No equipment hamstring strength routine.”

  1. I watched this through and I am so excited to do this workout tomorrow!
    Regarding the first exercise (inchworm) because I have a boot on, my ankle won’t bend. I’m not really sure how to do this exercise. Can you make a suggestion?

    1. Hi Cathy! I wouldn’t advise doing any of the standing exercises while wearing a boot. The boot makes your hips uneven and when weight bearing this can cause a lot of problems in your body (throw your hips/back off). Id reccommend sticking to non weight bearing hamstring strength until you are out of the boot.

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