Hamstrings help you extend your hips and consist of three main muscles (the semimembranosus, semitendinosus, and bicep femoris). The semimembranosus, semitendinosus, and long head bicep femoris cross the hip and knee joint. When these muscles are injured or weak, it can be hard to do athletic sports, walk with ease, or even sit down without feeling pain. Finding the appropriate progression of exercises can be difficult to figure out when starting out; working with a physical therapist, movement therapist, or strength trainer, depending on what you are working can be very helpful during these struggles.
Well, I have written below some beginner hamstring exercises using bodyweight below that you might want to explore. Allow form and pain to be your guide. Meaning, don’t lose your form for doing more repetitions and don’t do any exercise that causes you pain. And as with any exercise program, including this one, please talk with your doctor before starting something new. I have also written recommended sets and repetitions for getting stronger hamstrings. Click here to get that information.
Now you may think that light weight (if that is your body weight) may not get you any gains; current research is showing that this idea could be a myth. Light weight, with enough mechanical tension and reps (basically close to failure), could create as much gains as with heavy weight (load close to your 1 max rep). In a recent study, done by Brad J Schoenfeld et al, low load resistance training still demonstrated improvements in muscle hypertrophy in well trained men. This research and more goes to show that we still have so much to still learn in the science of strength training.
For beginners and people who are deconditioned, consistency in exercises is probably going to matter the most, so focus on just doing the exercises and not the details or the roots of the forest. If you have any questions and want extra help, I offer 1:1 sessions and can be reached at angeles@angelesrios.com .
Hamstring Curls
Dynamic Muscle Contraction
Slow and controlled (legs moving through honey)
2-6 timing in movement, example: flex knee for 2, 1 and extend knee for 2, 1.
Legs
Single (unilateral, right or left leg)
Double (bilateral, both right or left leg)
Bridges
Muscle contraction style:
Isometrics
5-10 seconds holds
10-20 percent effort, focusing on engaging hamstrings, not back
Dynamic
Slow and controlled
2-6 count movement, example: 3,2,1 & 3,2,1 down
Knee flexion
0 degree (knee is straight)
90 degree (ex. knee is flexed 1/2 way, corner of square)
120 degree (feet are pretty close to butt)
Legs
Double (bilateral, both right and left leg)
Single (unilateral, right or left leg)
Hip extensions
Body Position
Hips in prone position (body/face facing floor)
For the isometric version, a supine position may initially be a better place to start if your breathwork/core needs to catch up in strength
Pillows can be used under hips to support lower back
Upper body can be on floor or elevated with bent arms and forearms on floor
Co-contraction (kime/engaged core during isometric and dynamic movement)
Knees stay straight
Keep ankles dorsiflexed (keeps calves from overworking)
Muscle Contraction Style:
Isometrics
Lay in body in supine (on your back) or in prone position
squeeze butt and reach through heels
Dynamic
Squeeze butt and press pubic bone on floor or pillows
Exhale and deep co-contraction as you lift legs from hips and floor
Inhale to lower legs down
Legs
Single Leg lift (left or right leg)
Double Leg lift (both left and right leg; more challenging)
Link to The Why, Who, What, When to Beginner Hamstring Strength Exercises
References
Thorborg, K., Opar, D., & Shield, A. (Eds.). (2020). Prevention and Rehabilitation of Hamstring Injuries. doi:10.1007/978-3-030-31638-9
Hirose, Norikazu1; Tsuruike, Masaaki2 Differences in the Electromyographic Activity of the Hamstring, Gluteus Maximus, and Erector Spinae Muscles in a Variety of Kinetic Changes, Journal of Strength and Conditioning Research: December 2018 - Volume 32 - Issue 12 - p 3357-3363 doi: 10.1519/JSC.0000000000002747
Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015;29(10):2954-2963. doi:10.1519/JSC.0000000000000958