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11 Hamstring Workout routines You Can Do at Residence + Pattern Exercise

A.B July 4, 2024 0


Stephanie Warwick

If you wish to train your hamstrings, you sometimes consider workout routines that require the fitness center (squats, leg presses, and so on.). However, what if we instructed you you could train your hamstrings at residence? 

Right this moment, we’re going to have a look at eleven hamstring workout routines 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 gear. Are you prepared? Let’s get began! 

What You will Must Train Your Hamstrings at Residence

Relating to firming and strengthening your hamstrings at residence, you may be pleasantly stunned to seek out that you do not want an in depth array of fitness center gear. In reality, with just some key instruments, you may successfully goal and work your hamstrings. Right here, we’ll discover the minimal gear required for these workout routines, 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 instrument permits you to carry out a variety of hamstring workout routines and gives a full physique exercise at residence.

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

Power Bands

Resistance bands are generally used for power coaching at residence. They’re a cheap and transportable choice and let you tailor your train depth to your health degree. You may connect them to door anchors and even use your physique weight as an anchor for workout routines. 

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 gear that mixes a kettlebell, dumbbell, double grip drugs ball, and push-up stand. Its ergonomic design makes it snug to make use of, and it is notably helpful for dynamic hamstring workout routines.

With these instruments at your disposal, you will have the necessities wanted to successfully goal and strengthen your hamstrings from the consolation of your house. No want for costly fitness center memberships or cumbersome machines; just some key objects that may simply match into your house exercise house. 

Associated: Easy methods to Construct a Residence Fitness center

The Greatest Hamstring Workout routines to Do at Residence

Here is a fast overview of the 11 workout routines you will be exploring:

  1. TRX Hamstring Runner
  2. TRX Hamstring Curl
  3. Dumbbell Romanian Deadlift
  4. Resistance Band Good Mornings
  5. Glute Bridges
  6. TRX Hamstring Bridge
  7. Weighted Donkey Kicks
  8. Resistance Band Hamstring Curls
  9. Dumbbell Hip Thrusts
  10. TRX Single-Leg Deadlifts
  11. Single-Leg Romanian Deadlift

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

11. TRX Hamstring Runner

The TRX Hamstring Runner is an distinctive train for strengthening the hamstrings, in addition to participating the core and bettering total stability. This train affords 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 frequently, you may improve your hamstring power and contribute to higher lower-body performance.

To start, you will have to anchor your TRX suspension coach to a safe level, similar to a door body, a sturdy ceiling mount, or a tree department. Make sure 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:

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

For inexperienced persons, begin with 3 units of 10-12 repetitions. As you progress, you may improve the variety of units or repetitions. For superior people, intention for 3-4 units of 16-20 repetitions. Keep in mind to keep up correct type and management all through the train to maximise its effectiveness whereas minimizing the chance of harm.

10. TRX Hamstring Curl

The TRX Hamstring Curl is one other incredible hamstring train that not solely targets your hamstrings but additionally engages your glutes and core muscle tissues. 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, similar 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 below are the steps:

  1. Sit down dealing with the anchor, prolong your legs ahead, and place your heels within the TRX foot cradles, securing your toes.
  2. Lie down in your again whereas sustaining stress within the TRX straps and retaining your legs absolutely prolonged.
  3. Have interaction your core muscle tissues and tuck your tailbone as you carry your hips away from the ground. 
  4. Start the motion by flexing each knees concurrently, bringing your heels in the direction of your glutes by contracting your hamstrings.
  5. Management the motion as you slowly prolong your legs again to the beginning place, sustaining stability and management.
  6. Spend time below stress to realize probably the most from the train. Guarantee a clean and managed movement, avoiding extreme swinging or jerking actions.
  7. Hold your hips secure and your physique aligned all through the train, specializing in sustaining correct type and stability.

For inexperienced persons, intention for 2-3 units of 10-12 repetitions. As you turn out to be extra snug and stronger, you may improve 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 incredible alternative for total decrease physique improvement. It additionally enhances posture and core stability. Utilizing dumbbells for this train gives 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 workout routines as a result of they supply a possibility for progressive resistance. You may simply regulate the load in response to your health degree, making dumbbells a super alternative for anybody trying to problem and strengthen their hamstrings.

  1. Stand together with your toes shoulder-width aside, holding a dumbbell in every hand together with your palms dealing with your thighs.
  2. Hold your again straight, shoulders again, and chest up.
  3. Have interaction your core for stability and stability, and preserve a delicate bend in your knees.
  4. Start the motion by hinging at your hips, pushing your glutes again, and retaining the precedence on pushing your hips way back to doable somewhat than reaching for the ground together with your arms. This retains the emphasis in your hamstrings somewhat than your decrease again.
  5. Go so far as your flexibility permits. Ideally, you will intention to deliver the dumbbells to round mid-shin degree.
  6. Push by means of your heels, participating your hamstrings and glutes, to return to the upright place.

For inexperienced persons, begin with 2-3 units of 8-10 repetitions, utilizing a weight that’s difficult however manageable. As you progress, improve the load and intention 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 type 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 alternative for people trying to improve their total decrease physique power and stability.

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

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

  • Mild Resistance Band: Very best for inexperienced persons or people recovering from accidents. This band gives 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 affords reasonable resistance, offering a stability between difficult the muscle tissues with out being too strenuous.
  • Heavy Resistance Band: Fitted to superior customers searching for greater depth and elevated resistance. This band affords substantial stress, making it appropriate for people trying to additional problem their power and stamina.

For inexperienced persons, begin with 2-3 units of 10-12 repetitions. Intermediate customers can intention for 3-4 units of 12-15 repetitions, whereas superior people might goal 4 units of 15-20 repetitions. Modify the resistance and repetitions based mostly in your consolation and expertise degree, specializing in sustaining correct type and management all through the train.

7. Glute Bridges

Glute Bridges are a wonderful train for focusing 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 incredible technique to construct higher mind-muscle connections and improve your hip mobility. This body weight train requires no further gear, making it extremely accessible.

  1. Lie in your again together with your knees bent and toes flat on the ground, hip-width aside. Place your arms by your sides, palms dealing with down.
  2. Push by means of your heels, participating your glutes and hamstrings, to carry your hips off the bottom.
  3. Elevate your hips till your physique kinds a diagonal line out of your shoulders to your knees.
  4. Maintain the highest place for a second, squeezing your glutes and hamstrings.
  5. 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 inexperienced persons, intention for 2-3 units of 12-15 repetitions. Intermediate customers can goal 3-4 units of 15-20 repetitions. To make it tougher, improve the repetitions or attempt one of many variations talked about above. 

Associated: Shoulder Exercise at Residence

6. TRX Hamstring Bridge

The TRX Hamstring Bridge is a difficult train that targets the hamstrings, glutes, and decrease again, making it a wonderful alternative for total decrease physique strengthening. This train additionally enhances core stability and improves hip mobility. By utilizing the TRX, you may improve the vary of movement and depth, making it appropriate for each inexperienced persons and superior customers.

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

  1. Begin by sitting dealing with your anchor level and place your heels within the TRX foot cradles. 
  2. Lie in your again and bend your knees at a 90-degree angle.
  3. Place your arms by your sides, palms dealing with down, and have interaction your core for stability.
  4. Push by means of your heels and carry your hips off the bottom, making a diagonal line out of your shoulders to your knees.
  5. Hold your core engaged and your glutes and hamstrings contracted as you elevate your hips.
  6. Maintain the highest place for a second earlier than reducing your hips again to the bottom.

For inexperienced persons, intention for 2-3 units of 6-8 repetitions. As you progress, you may improve the units and repetitions. Intermediate customers can goal 3-4 units of 10-12 repetitions. Superior people might intention for 4 units of 12-15 repetitions. The TRX Hamstring Bridge affords an incredible 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 additionally permits for progressive overload, which is essential for long-term progress.

  1. Start on all fours together with your palms below your shoulders and knees below your hips.
  2. Place a dumbbell within the crease of the again of your knee or weight to 1 ankle.
  3. Elevate your knee with the load connected towards the ceiling, retaining your foot flexed.
  4. Squeeze your glutes and hamstrings on the high of the motion.
  5. Decrease your knee again to the beginning place with management.
  6. Carry out the train for the specified variety of repetitions after which swap to the opposite leg.

For weighted donkey kicks, hold this stuff in thoughts: 

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

For inexperienced persons, intention for 2-3 units of 10-12 repetitions per leg. Intermediate customers can goal 3-4 units of 12-15 repetitions. Superior people might go for 4 units of 15-20 repetitions or extra. Modify the load, units, and repetitions in response to your health degree and preferences, at all times prioritizing correct type and management to attain the perfect outcomes.

4. Resistance Band Hamstring Curls

Resistance band hamstring curls supply a dynamic technique to strengthen and sculpt the hamstring muscle tissues. In contrast to conventional workout routines, 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 larger management and engagement from the muscle tissues all through all the vary of movement. Because the band stretches, the resistance intensifies, compelling the hamstrings to work more durable throughout each the concentric (lifting) and eccentric (reducing) phases of the train. 

  1. Anchor the resistance band to a sturdy level, at roughly knee top or barely decrease, and safe the opposite finish round your ankles.
  2. Lie face down and place your palms on the bottom to assist your higher physique.
  3. Arrange with the anchor level behind you to create stress within the band.
  4. Have interaction your core muscle tissues to stabilize your physique all through the train. This engagement will even assist in sustaining correct type
  5. Provoke the motion by bending your knees, and bringing your heels in the direction of your glutes whereas retaining your hips and higher physique regular. Contract your hamstrings to carry out the curling movement towards the resistance of the band.
  6. Flex your knees so far as comfortably doable, reaching a full contraction of the hamstrings. Maintain briefly on the peak contraction.
  7. Slowly prolong your legs again to the beginning place, resisting the band’s pull, and preserve stress on the hamstrings.

For inexperienced persons, begin with 2-3 units of 10-12 repetitions. As you turn out to be extra snug, you may improve the units and repetitions. Extra superior people can intention for 3-4 units of 12-15 repetitions. Modify the resistance and the variety of units and repetitions based mostly in your health degree and objectives, at all times specializing in sustaining correct type and management all through the train.

Associated: Again Workout routines You Can Do at Residence

3. Dumbbell Hip Thrusts

Extensively praised for its focused strategy in participating key muscle teams, notably the glutes and hamstrings, this train has gained recognition in health circles for its capacity to boost power and stability. By isolating these essential muscle teams, dumbbell hip thrusts not solely promote muscle development but additionally 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 tissues contributes to total power and management, selling higher train efficiency. Utilizing dumbbells helps in sustaining balanced muscle engagement in the course of the train. It ensures that each side of the bodywork equally, stopping muscle imbalances.

  1. Start by sitting on the bottom together with your higher again towards a secure bench or elevated floor. Place your toes flat on the ground, hip-width aside.
  2. Maintain a dumbbell with each palms in your hips, or use two dumbbells, one on every hip.
  3. Lean your higher again towards the bench and roll the dumbbell(s) towards your hips.
  4. Push by means of your heels, lifting your hips towards the ceiling. Guarantee your physique kinds a straight line out of your shoulders to your knees.
  5. Squeeze your glutes and hamstrings on the high of the motion.
  6. Decrease your hips again to the bottom with management.
  • Novices can begin with a light-weight to reasonable weight (10-20 lbs per dumbbell).
  • Intermediate customers can improve the load to a reasonable to heavy vary (20-30 lbs per dumbbell).
  • Superior people might use heavier dumbbells (40 lbs or extra).

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

Associated: Bicep Exercises at Residence

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 an entire new dimension to lower-body exercises. It is extra than simply focusing 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 accurately:

  • Connect the TRX straps to a safe anchor level, similar 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 the way to do the train. 

  1. Stand dealing with the anchor level together with your toes hip-width aside. Maintain the TRX handles in every hand, palms dealing with down.
  2. Stand on one leg as you carry your different knee towards your chest
  3. Hinge at your hips as you prolong the lifted leg straight behind you. 
  4. Hold your arms straight, palms urgent into the handles to help stability.
  5. Decrease your physique till it is parallel to the bottom or so far as your flexibility permits.
  6. Flex the foot of your lifted leg and hold your hips and shoulders sq. on the bottom
  7. Hold a slight bend in your standing leg all through the motion.
  8. Push by means of the grounded foot and return to the beginning place, sustaining management.

For inexperienced persons, begin with 2-3 units of 8-10 repetitions per leg. As you turn out to be more adept, you may improve the units and repetitions. Intermediate customers can goal 3-4 units of 10-12 repetitions per leg. Superior people might intention 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 performed with simply your physique weight, requiring no further gear. This makes it a incredible train for individuals who want minimalistic and efficient residence exercises. All you want is a secure floor, and also you’re able to get began. Single-leg Romanian Deadlifts are a priceless train that targets the hamstrings, glutes, decrease again, and core. This train helps strengthen the posterior chain and improves stability and stability. 

  1. Start by standing together with your toes collectively.
  2. Shift your weight onto one leg whereas retaining a slight bend within the knee.
  3. Hinge at your hips and prolong your non-weight-bearing leg straight behind you. Your physique ought to type a straight line out of your head to your prolonged foot.
  4. Hold your again straight and core engaged. Focus your eyes on a set level for stability.
  5. If you really feel a stretch in your hamstrings, reverse the motion and return to the beginning place.

For inexperienced persons, begin with 2-3 units of 10-12 repetitions per leg. As you achieve confidence and power, you may improve the units and repetitions. Intermediate customers can goal 3-4 units of 12-15 repetitions per leg. Superior people might intention for 4 units of 15-20 repetitions per leg. 

Strive This Pattern At-Residence Hamstring Exercise Right this moment

Now that you understand the perfect hamstring workout routines you are able to do at residence, it’s time to place them collectively for a pattern at-home hamstring exercise. The perfect half is you solely want thirty minutes to do it.

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

You may also program this into different lower-body exercises that you just do at residence. For inspiration, you may attempt some free at-home leg exercises with the TRX Coaching Membership app! 


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Closing Ideas

You don’t should go to the fitness center to get a hamstring exercise in. Just like exercising your higher physique at residence, you may get a decrease physique exercise with just some items of kit. It doesn’t matter what your health objectives are, you may get your exercise performed nearly wherever should you’re decided sufficient.

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