Hamstrings Workouts With Bodyweight

Bodyweight hamstrings workouts built around knee-flexion and hip-extension patterns with evidence-informed near-failure effort targets, conservative progression, and clear week-to-week structure.
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Workout 1

4 exercises12 sets

Bodyweight Hamstrings Strength and Control Workout

Hamstrings, Glutes

A no-equipment hamstrings template centered on nordic curl progression and unilateral bridge/thrust patterns to build posterior-chain strength with repeatable straight sets.

  1. 1
    Nordic Hamstrings Curl
    anatomy
    1Exercise

    Nordic Hamstrings Curl

    Rest 2m

    • 15 reps x 0 kgRIR 3
    • 25 reps x 0 kgRIR 2
    • 36 reps x 0 kgRIR 1

    Start each rep tall from the knees, keep hips locked, and control the descent. Use hands for assisted return so the hamstrings own the eccentric.

  2. 2
    Bodyweight Hip Thrust
    anatomy
    2Exercise

    Bodyweight Hip Thrust

    Rest 1m 30s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 314 reps x 0 kgRIR 1

    Drive through full foot contact, keep ribcage stacked, and finish with full hip lockout without lumbar overextension.

  3. 3
    Single-Leg Hip Thrust
    anatomy
    3Exercise

    Single-Leg Hip Thrust

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Keep pelvis level and avoid rotation toward the stance side. Prioritize full hip extension on each side.

  4. 4
    anatomy
    4Exercise

    Single-Leg Glute Bridge

    Rest 1m 15s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 314 reps x 0 kgRIR 1

    Start with posterior pelvic tilt, keep ribs down, and avoid lumbar extension as reps get hard.