Unlock Leg Strength: Mastering the Top Bodyweight Hamstring Exercises

A person performing bodyweight hamstring exercises to strengthen legs. The exercises include lying hamstring curls, single-leg Romanian deadlifts, and glute bridges. These movements help enhance leg strength and flexibility without the need for additional equipment.

Achieving strong and well-defined legs doesn’t always require fancy gym equipment or heavy weights. In fact, you can effectively strengthen your legs using just your body weight. In this comprehensive guide of Myhealthonly, we’ll explore some of the best bodyweight hamstring exercises that will not only target this crucial muscle group but also contribute to overall leg strength. Whether you’re a fitness enthusiast looking for new exercises or a beginner seeking effective ways to tone your legs, this article has got you covered.

Legends of Leg Day: Elevate Your Strength with these Bodyweight Hamstring Workouts

  1. Glute Bridges:
    How-to: Lie on your back with knees bent, feet flat on the ground. Lift your hips towards the ceiling, engaging your glutes and hamstrings. Lower and repeat. Glute bridges are a fantastic way to activate and strengthen your hamstrings. This exercise also engages the glutes, making it a great two-in-one movement for lower body strength.
  2. Single-Leg Romanian Deadlifts:
    How-to: Stand on one leg, hinge at the hips, and lower your torso while extending the other leg straight behind you. Keep a slight bend in the standing knee. Return to the starting position and switch legs. This exercise challenges your balance and targets each hamstring individually, promoting symmetry and preventing muscle imbalances.
  3. Lying Leg Curls:
    How-to: Lie face down on a mat and curl your legs towards your glutes. Control the movement, engaging your hamstrings throughout. Mimicking the motion of traditional leg curls, this bodyweight version is excellent for isolating and strengthening the hamstrings.
  4. Reverse Lunges:
    How-to: Step backward into a lunge, lowering your hips until both knees are bent at a 90-degree angle. Push off the back foot to return to the starting position and alternate legs. Reverse lunges activate the hamstrings while also engaging the quadriceps and glutes, providing a well-rounded leg workout.
  5. Pistol Squats:
    How-to: Stand on one leg and extend the other leg in front of you. Lower your body into a squat position while keeping the raised leg straight. Push back up to the starting position. Pistol squats are an advanced bodyweight exercise that requires strength, balance, and flexibility. They intensely target the hamstrings and are an excellent progression for those looking to challenge themselves.
  6. Inchworms:
    How-to: Start in a standing position, hinge at the hips, and walk your hands out into a plank position. Walk your feet towards your hands, keeping your legs straight. Return to the starting position. Inchworms not only engage the hamstrings but also work the core and shoulders, providing a full-body workout.


Incorporating these bodyweight hamstring exercises into your routine can help you build strength, improve flexibility, and enhance overall leg definition. Remember to start at your fitness level and gradually increase the intensity as you progress. Consistency is key, so aim to include these exercises in your regular workout routine for the best results. Strong and sculpted legs are within reach – all you need is your body and the determination to succeed!