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Updated: Jun 30, 2022

Your hamstrings play a very important role to your body. They extend from your sit-bones to your knees. And not only are they responsible for bending your knees and allowing your knees, legs, back and hips to function smoothly, but strong hamstrings allow you to jump high, run fast, and accelerate with explosive power. Not to mention they help you walk with ease, while maintaining good posture.

Body weight exercises are very effective in building balance and flexibility. They strengthen the muscles and stretch the ligaments/tendons that help you stay balanced during every day activities. Bodyweight exercises are considered compound movements. They engage multiple joints and work more than one muscle group at a time which offers strength training and cardio elements.

Two Hamstring Exercises to Tone and Strengthen

Good Mornings

Good Mornings tone the hamstrings, glutes and lower back muscles. To perform:

  • Stand upright and keep your feet hip-width apart.

  • Slightly bend the knees and place your hands behind your head.

  • Bend your torso forward and lower until its parallel to the floor

  • Slowly rise to it to the starting position to complete the rep.

Maximize results: do 12-15 reps, 3-4 sets

Stability Ball Leg Curl

Stability Ball Leg Curls tone the hamstrings, glutes and lower back muscles. A leg curl on the stability ball adds an extra balance challenge which helps engage more muscles throughout your posterior and core. To perform:

  • Lay flat on your back with your calves and feet on the stability ball.

  • Keep your core tight as you lift your hips up off the ground.

  • Roll the ball in toward your body and extend the ball back out with your legs straight.

  • Lower your body down with control to your starting position.

Maximize results: Do 12-15 reps, 3-4 sets

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