Hamstrings are the driving force when it comes to the human body. The kind of force that takes the load, and allows you to go faster and lift heavier. Any injury to this part of the body, and you can be severely impaired, especially of you are an athlete or live an active life. So without much adieu, I’d like to give you a lowdown of the body weight hamstring exercises you can try at your place for supple and strong hamstrings.
Ready to fire up those hamstrings? Here we go.
#1 The Shoulder Bridge
To do the shoulder bridge you need to lie flat on your back, with palms facing the ground. Now, bend your legs so that your knee faces the sky. Slowly lift your lower back and hips off the ground. Now, keep one foot on the ground and lift the other leg up and straighten your knee. Lower your leg as you exhale. Switch the legs and follow the instructions given.
For starters, 10 reps should be sufficient. Increase the number of reps and sets as you get stronger.
#2 Flutter Kicks
Flutter kicks are a good way to burn some much needed calories and strengthen your hamstrings. Lie flat on your stomach, with your hands ahead of you. Now, lift your foot off the ground a little and bring it back to original position. Do the same with the other foot. Continue the alternate motion. Decide the number of reps you are comfortable with. And most importantly, don’t arch your back while lifting your feet.
Deadlifts are a great way to target your hamstrings. And the best part is, you don’t necessarily need weights to do it. Stand straight, then take your hands behind your back and hold them slightly. Now, bend down from the hip area and ensure that your face is parallel to the floor. Hold the pose for a couple of seconds and return to the standing position. Repeat for desired number of reps.
#4 Alternating Lunges
Alternating lunges is another great way to burn fat while increasing hamstring strength. Stand with your feet together. Lunge forward with one foot and bend your knees to create 90 degree angle with both your feet. Remember to keep your back straight at all times. Come back to the original position. Repeat the procedure with the other foot. Carry out the exercise for the desired number of reps.
People often undermine body weight training and often harp about external weights. These 4 exercises will give you strong hamstrings without the need for extra weights.