Bodyweight · Hamstrings
There are 8 bodyweight exercises for the hamstrings here: all compound movements, beginner to intermediate level. Good places to start: Punch And Kick and Reverse Plank. By level: 3 beginner and 5 intermediate. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The hamstrings are three muscles: the biceps femoris on the outside and the semitendinosus and semimembranosus on the inside. All cross both the hip and the knee (apart from the short head of the biceps femoris, which crosses only the knee). They bend the knee and pull the thigh back behind you.
02
With bodyweight, progress by moving to a harder variation, adding reps or slowing the lowering phase rather than adding weight. Keep the form strict before you make it harder. Bodyweight exercises use your own body as the resistance, so you can train at home, outdoors or while travelling. They cover every major muscle group and are the easiest way to start.
03
Pick one hinge (dumbbell or barbell Romanian deadlift) and one leg curl. Without machines, single-leg deadlifts and glute bridge variations are good bodyweight options.
BeginnerIntermediateAdvanced
Beginner compound bodyweight exercise for the abs, glutes, hamstrings, quadriceps and shoulders.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings and lower back, also working the shoulders.
Beginner compound bodyweight exercise for the hamstrings, quadriceps and abductors, also working the adductors, glutes and abs.
Intermediate compound bodyweight exercise for the abs, hamstrings and quadriceps, also working the calves, glutes and obliques.
Intermediate compound bodyweight exercise for the abs, calves, hamstrings, quadriceps, adductors and abductors, also working the lower back.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Intermediate compound bodyweight exercise for the hamstrings, obliques and quadriceps, also working the glutes, abs and adductors.
Intermediate compound bodyweight exercise for the calves, hamstrings, quadriceps and adductors, also working the glutes and abs.
Free GymStreak calculators that go with hamstrings training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
