Stephanie Warwick
While you wish to train your hamstrings, you usually consider workouts that require the fitness center (squats, leg presses, and so on.). However, what if we informed you you can train your hamstrings at house?
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 Have to Train Your Hamstrings at House
In relation to firming and strengthening your hamstrings at house, you could be pleasantly shocked to search out that you do not want an in depth array of fitness center tools. In truth, with only a few key instruments, you’ll be able to 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 trainer 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 software means that you can carry out a variety of hamstring workouts and gives a full body workout at home.
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 many who are new to hamstring-focused workouts.
Energy Bands
Resistance bands are generally used for strength training at home. They’re a reasonable and moveable choice and will 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 workouts.
YBell
The YBell is a comparatively newer piece of kit however has gained recognition for its versatility. It is a 4-in-1 piece of health tools that mixes a kettlebell, dumbbell, double grip drugs ball, and push-up stand. Its ergonomic design makes it comfy to make use of, and it is significantly 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 fitness center memberships or cumbersome machines; only a few key gadgets that may simply match into your private home exercise house.
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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 energy for some time, you may discover workouts 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 presents 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 usually, you’ll be able to improve your hamstring energy and contribute to higher lower-body performance.
To start, you may have to anchor your TRX suspension coach to a safe level, resembling 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 entails mendacity in your again going through the anchor level, alternating hamstring curls. Here is a step-by-step information:
- Sit down going through the anchor level, lengthen your legs ahead, and place your heels within the TRX foot cradles, securing your ft.
- Lie down in your again whereas sustaining stress within the TRX straps and preserving your legs totally prolonged.
- Interact your core muscle mass and tuck your tailbone as you raise 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 the 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 secure and your physique aligned all through the train.
- Preserve equal strain via each heels to keep away from the straps from sawing.
For rookies, begin with 3 units of 10-12 repetitions. As you progress, you’ll be able to enhance 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 kind and management all through the train to maximise its effectiveness whereas minimizing the danger of harm.
10. TRX Hamstring Curl
The TRX Hamstring Curl is one other implausible hamstring train that not solely targets your hamstrings but additionally engages your glutes and core muscle mass. It is a wonderful train for constructing energy behind your legs whereas enhancing stability and stability.
Begin by anchoring the TRX suspension coach to a safe level, resembling a door body or ceiling mount. The straps must be set to mid-calf size.
Performing the TRX Hamstring Curl entails mendacity in your again going through the anchor level, performing hamstring curls with each legs concurrently. Listed below are the steps:
- Sit down going through the anchor, lengthen your legs ahead, and place your heels within the TRX foot cradles, securing your ft.
- Lie down in your again whereas sustaining stress within the TRX straps and preserving your legs totally prolonged.
- Interact your core muscle mass and tuck your tailbone as you raise your hips away from the ground.
- Start the motion by flexing each knees concurrently, bringing your heels in the 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 underneath stress to achieve probably the most from the train. Guarantee a easy and managed movement, avoiding extreme swinging or jerking actions.
- Maintain your hips secure and your physique aligned all through the train, specializing in sustaining correct kind and stability.
For rookies, intention for 2-3 units of 10-12 repetitions. As you turn into extra comfy and stronger, you’ll be able to 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 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, finally serving to you construct stronger and extra toned hamstrings.
Dumbbells are a wonderful addition to hamstring workouts as a result of they supply a chance for progressive resistance. You may simply modify the load based on your health degree, making dumbbells a really perfect alternative for anybody seeking to problem and strengthen their hamstrings.
- Stand along with your ft shoulder-width aside, holding a dumbbell in every hand along with your palms going through your thighs.
- Maintain your again straight, shoulders again, and chest up.
- Interact your core for stability and stability, and keep a comfortable 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 potential reasonably than reaching for the ground along with your arms. This retains the emphasis in your hamstrings reasonably than your decrease again.
- Go so far as your flexibility permits. Ideally, you may intention to convey the dumbbells to round mid-shin degree.
- Push via your heels, participating your hamstrings and glutes, to return to the upright place.
For rookies, begin with 2-3 units of 8-10 repetitions, utilizing a weight that’s difficult however manageable. As you progress, enhance the load and intention for 3-4 units of 10-12 repetitions. Extra superior people can go for larger weights and repetitions as they turn into stronger and extra skilled however all the time 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 alternative for people seeking to improve their total decrease physique energy and stability.
- Start by stepping on the resistance band along with your ft shoulder-width aside. Maintain the opposite finish of the band behind your neck, resting it in your shoulders.
- Maintain 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 choosing resistance bands for Good Mornings, think about the next suggestions tailor-made to completely different health ranges:
- Mild Resistance Band: Perfect for rookies 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 energy and endurance. It presents reasonable resistance, offering a stability between difficult the muscle mass with out being too strenuous.
- Heavy Resistance Band: Suited to superior customers looking for larger depth and elevated resistance. This band presents substantial stress, making it appropriate for people seeking to additional problem their energy and stamina.
For rookies, 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 primarily based in your consolation and expertise degree, 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 recognized for bettering core stability and posture. This train is especially useful for people seeking to strengthen their decrease physique and alleviate decrease again ache. Plus, it is a implausible approach 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 ft flat on the ground, hip-width aside. Place your arms by your sides, palms going through down.
- Push via your heels, participating your glutes and hamstrings, to raise your hips off the bottom.
- Elevate your hips till your physique varieties 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: Raise 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 ft on an elevated floor, like a bench, to extend the vary of movement and problem.
For rookies, intention 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.
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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. Through the use of the TRX, you’ll be able to enhance the vary of movement and depth, making it appropriate for each rookies 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 modify the straps to mid-calf size.
- Begin by sitting going through 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 going through down, and interact your core for stability.
- Push via your heels and raise your hips off the bottom, making a diagonal line out of your shoulders to your knees.
- Maintain your core engaged and your glutes and hamstrings contracted as you elevate your hips.
- Maintain the highest place for a second earlier than reducing your hips again to the bottom.
For rookies, intention for 2-3 units of 6-8 repetitions. As you progress, you’ll be able to enhance 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 presents an ideal 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 energy. 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.
- Start on all fours along with your arms underneath your shoulders and knees underneath your hips.
- Place a dumbbell within the crease of the again of your knee or weight to at least one ankle.
- Raise your knee with the load hooked up towards the ceiling, preserving your foot flexed.
- Squeeze your glutes and hamstrings on the high 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, hold this stuff in thoughts:
- For rookies, 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 rookies, 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 based on your health degree and preferences, all the time prioritizing correct kind and management to attain the perfect outcomes.
4. Resistance Band Hamstring Curls
Resistance band hamstring curls supply a dynamic approach 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 facet 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 (reducing) phases of the train.
- Anchor the resistance band to a sturdy level, at roughly knee top or barely decrease, and safe the opposite finish round your ankles.
- Lie face down and place your arms 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 the direction of your glutes whereas preserving your hips and higher physique regular. Contract your hamstrings to carry out the curling movement in opposition to the resistance of the band.
- Flex your knees so far as comfortably potential, 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 keep stress on the hamstrings.
For rookies, begin with 2-3 units of 10-12 repetitions. As you turn into extra comfy, you’ll be able to enhance 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 primarily based in your health degree and objectives, all the time specializing in sustaining correct kind and management all through the train.
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3. Dumbbell Hip Thrusts
Extensively praised for its focused strategy in participating key muscle teams, significantly the glutes and hamstrings, this train has gained recognition in health circles for its capability to reinforce energy 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 mass contributes to total energy and management, selling higher train efficiency. Utilizing dumbbells helps in sustaining balanced muscle engagement through the train. It ensures that each side of the bodywork equally, stopping muscle imbalances.
- Start by sitting on the bottom along with your higher again in opposition to a secure bench or elevated floor. Place your ft flat on the ground, hip-width aside.
- Maintain a dumbbell with each arms in your hips, or use two dumbbells, one on every hip.
- Lean your higher again in opposition to the bench and roll the dumbbell(s) towards your hips.
- Push via your heels, lifting your hips towards the ceiling. Guarantee your physique varieties a straight line out of your shoulders to your knees.
- Squeeze your glutes and hamstrings on the high of the motion.
- Decrease your hips again to the bottom with management.
- Learners can begin with a lightweight 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 might use heavier dumbbells (40 lbs or extra).
For rookies, intention for 2-3 units of 8-10 repetitions. As you turn into extra skilled, enhance 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.
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2. TRX Single-Leg Deadlifts
TRX Single Leg Deadlift—an train that blends energy, 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 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, resembling a door body or ceiling mount.
- Make sure the straps are totally shortened, with the adjustment tabs to the highest.
Now, let’s check out the way to do the train.
- Stand going through the anchor level along with your ft hip-width aside. Maintain the TRX handles in every hand, palms going through down.
- Stand on one leg as you raise your different knee towards your chest
- Hinge at your hips as you lengthen the lifted leg straight behind you.
- Maintain your arms straight, palms urgent into the handles to assist 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 hold your hips and shoulders sq. on the bottom
- Maintain a slight bend in your standing leg all through the motion.
- Push via the grounded foot and return to the beginning place, sustaining management.
For rookies, begin with 2-3 units of 8-10 repetitions per leg. As you turn into more adept, you’ll be able to enhance 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 outstanding options of the Single-Leg Romanian Deadlift is its simplicity; it may be completed with simply your physique weight, requiring no further tools. This makes it a implausible train for many who favor minimalistic and efficient house exercises. All you want is a secure floor, and also you’re able to get began. Single-leg Romanian Deadlifts are a worthwhile 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 ft 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.
- Maintain your again straight and core engaged. Focus your eyes on a hard and fast level for stability.
- While you really feel a stretch in your hamstrings, reverse the motion and return to the beginning place.
For rookies, begin with 2-3 units of 10-12 repetitions per leg. As you acquire confidence and energy, you’ll be able to enhance 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.
Attempt This Pattern At-House Hamstring Exercise Right this moment
Now that you already know the perfect hamstring workouts you are able to do at house, 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.
- 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 house. For inspiration, you’ll be able to attempt some free at-home leg exercises with the TRX Coaching Membership app!
Ultimate Ideas
You don’t should go to the fitness center to get a hamstring exercise in. Just like exercising your upper body at home, you may get a decrease physique exercise with only a few items of kit. It doesn’t matter what your health objectives are, you may get your exercise completed nearly wherever if you happen to’re decided sufficient.
