By David Thurin

Effective Hamstring Workouts at Home: No Equipment Needed

Ever found yourself itching for a solid hamstring workout but with zero equipment at hand? Well, guess what? You're in for a treat!

I'm about to walk you through an amazingly simple yet super effective way to get those hamstrings burning – and the best part? 

All you need is, well, you! So, let's dive right into it and give our hamstrings the love they deserve, shall we?

Pelvic Tuck and Leg Curl Exercise

Step-by-step instructions:

Step 1. Start by Standing and Tucking the Pelvis

Begin your workout journey by standing up straight. Now, let's get that pelvis tuck going. Think of it as trying to point your tailbone downward. This little move is like saying "hello" to your hamstrings.

Step 2. Bring One Leg Behind the Other

Next up, bring one leg slightly behind the other. You're aiming to keep that elegant inward curve in your lower back. It's like you're getting ready to strut on a catwalk but in the cozy corner of your room.

Step 3. Curl the Leg

Here's where the magic happens. Slowly curl your leg, bringing your heel as close to your butt as you can. It's like you're trying to kick your own behind – but, you know, in a friendly way.

Step 4. Straighten the Leg Before a Hamstring Cramp Occurs

Before your hamstring yells "enough," straighten that leg back out. It's all about listening to your body. We're going for gains, not pains!

I know, it sounds ridiculously easy, right? But trust me, if you're doing it right, these puppies (a.k.a. your hamstrings) will feel the burn. It's the kind of simple move that sneaks up on you with its effectiveness.

Aim for up to 30 reps. Yeah, you heard that right – 30! But hey, prepare to feel a bit sore tomorrow. It's like that good kind of soreness that screams, "Hey, I actually worked out!"

So, there you have it – the pelvic tuck and leg curl exercise. Simple, effective, and you can do it pretty much anywhere. Let's get those hamstrings working!


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Advanced Variation: Nordic Curl

Ready to level up your hamstring game? The Nordic Curl is like the ultimate challenge for your legs, especially when you've mastered the basics. But beware, this one's a doozy! Let's get you set up and guide you through each step with some extra detail:

Setting Up

Find a sturdy, immovable ledge or a heavy table. This will be your anchor, so make sure it's solid and won't move or tip over.

Place a cushioned mat, a thick pillow, or a folded yoga mat on the floor where you'll kneel. This isn't just for comfort; it's a necessary measure to protect your knees from the hard floor.

Performing the Nordic Curl

  • Step 1. Kneeling Position: Kneel on your cushion with your feet flat under the ledge. Your body should be in a straight line from your knees to your head, like a living statue.
  • Step 2. Foot Security: Ensure your feet are securely locked under the ledge. This is crucial for stability and to prevent any unwanted sliding or shifting during the exercise.
  • Step 3. The Controlled Descent: Engage your core and hamstrings, then slowly lean forward from your knees. Keep your body straight, like a plank. Imagine you're a hinge folding at the knees - controlled and deliberate.
  • Step 4. The Hamstring Pull: Lower yourself as far as you can while maintaining control. When you reach your limit, use your hamstrings to pull yourself back to the starting position. This should be a slow, muscle-engaging pull, not a quick snapback.

Safety and Space Considerations

Ensure you have ample space around you. This exercise requires a bit of room, especially in front of you, as you'll be leaning forward quite a bit.

If it's your first time, consider having a spotter or doing it near a wall for added support. Also, be prepared to catch yourself with your hands if you lean too far forward.

Difficulty Variations

The position of your hips can make a significant difference. Keep your hips more extended for a more challenging workout, or allow them to bend slightly to ease the difficulty.

Begin with a manageable number of reps, like 10. Focus on the quality of each rep rather than quantity. Ensure each movement is slow and controlled.

For an added challenge, hold the lowest position you can manage for a count of 10. It's like a pause that tests not just your strength but your willpower too.

Post-Workout Hamstring Stretch

Alright, you've pushed through the workout (and maybe cursed me a bit during those Nordic Curls – it's okay, I can take it!). Now, it's time to show some love to your hamstrings with a good stretch. 

Stretching is super important; it helps reduce soreness, improves flexibility, and lets you say a gentle "thank you" to your muscles for their hard work. Here’s a simple yet effective stretch:

Simple Hamstring Stretch:

  1. Find Your Spot: Grab a spot where you can stretch out comfortably. You don't need much, just enough room to extend your legs.
  2. The Sit-Down: Sit on the floor with your legs extended straight in front of you. Keep your back straight, like there's an invisible thread pulling you up from the crown of your head.
  3. The Reach: Slowly lean forward from your hips (not your waist) towards your toes. If you can’t touch your toes, no stress – just reach towards them. The goal here is to feel a gentle stretch in your hamstrings, not to become a contortionist.
  4. Hold the Stretch: Once you feel a comfortable stretch, hold it there. Aim for about 20-30 seconds. Remember to breathe deeply and relax into the stretch. It’s not a competition, so be gentle with yourself.
  5. Repeat: Gently release the stretch and sit back up. Shake out your legs if you need to, then go for another round or two. Each time, you might find you can reach a little further – but again, no pressure.


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And that's a wrap on our hamstring-focused, no-equipment workout! Whether you're a beginner or stepping up your game with the Nordic Curl, remember that consistency is key. 

Your hamstrings might complain a bit tomorrow (okay, maybe a lot), but they'll thank you in the long run for the strength and flexibility gains. Don’t forget to stretch afterward – it’s the cherry on top of a great workout. 

Stay motivated, stay flexy, and most importantly, have fun with your fitness journey! Keep moving, and
your body will show its gratitude in strength and endurance.

Stay Flexy!