Best Hamstring Workout – Bodyweight Exercises for the Hamstring

(I) One Legged Glute Bridge
Lie on a mat and bring your feet close to your hips so that you can touch your heels with your finger tips. Extend one leg and tense the muscles. Push up with your hips keep the extended leg straight until the thighs are level. Pause and lower back to the starting position. This exercise can be made easier by not extending the leg and simply lifting the hips.
Harder: Place the bent leg on a raise platform and perform the one legged version.

(D) Hamstring Raise
Find a bar or object that will secure your feet in one place. Kneel and place your feet underneath the bar or object. Place your hands on your hips and slowly under control lower your upper torso toward the floor making sure your body remains straight from your knees to your head. When you are about an inch from the floor stop the movement and lift yourself back up to the starting position. If you are new to this move try start with your hands in front of you to ensure you don’t hurt yourself in the beginning.
Harder: Extend your hands overhead with the palms turned up.

Hamstring Muscle Diagram

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