Hamstring Workout

Posted On Dec 17, 2021 By Lisa Traugott

A man sitting on a Bowflex Revolution Home Gym.

Hamstrings are comprised of three muscles in the upper back side of your legs. They are used to bend and straighten the legs and they help the back, knees and hips function smoothly. Strong hamstrings lead to better posture, increased flexibility and reduced lower back pain. Here’s a hamstring home gym workout that can be done in about 30 minutes.

Hamstring Workout

Exercise Sets Reps
Warm up jog 1 Jog 5 minutes, easy pace
Seated Leg Extension 4 12
Run sprints 1 1 minute (30 seconds run/ 30 seconds rest)
Leg Curl 3 15 (each side)
Run sprints 1 1 minute (30 seconds run/ 30 seconds rest)
Hip Flexion 4 8-10 (each side)
Hip Extension 4 8-10 (each side)
Cool down jog 1 Jog 5 minutes, easy pace
A woman sitting on a Bowflex Revolution.

Seated Leg Extension

Sit on the seat placing your feet under the bottom of the leg attachment. Raise your feet by straightening your legs, pause at the top, then slowly return to the start position.

Leg Curl

Put one knee on the seat and the standing leg behind the leg attachment. Bring your calf up to the point where it is perpendicular to the floor, pause, then return. Repeat on other leg.

Hip Flexion

Stand with your back facing the vertical structure and attach one ankle to the handle. Pull your foot up until your thigh is parallel to the ground and your knee is at a 90-degree angle. Pause, then return to start position.

Hip Extension

Stand up facing the vertical structure and attach one ankle to the handles, knee at a 90-degree angle. Push your foot back until your calf is parallel to the ground and you have a 90-degree angle in your knee. Pause then return to the start position.

Listen to your body and only use weights as heavy as you can maintain proper form.


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