Hamstring Workout

Moderate Duration 33 minutes

Target Areas: Lower Body

Equipment: Chair, Bench, Dumbbells

Added By Dinalva Oliver

Here is the 30-minute hamstring workout in English, using bodyweight only (no equipment or dumbbells).

Exercises

Set 1: 1 round

March in Place

1 minute

❤️ Moderate (Zone 2)

1 minute

15 seconds

1 minute

15 seconds

1 minute

15 seconds

1 minute

20 seconds

Set 2: 1 round

Floor Bridge Lifts with Bench

1 minute

10 seconds

1 minute

10 seconds

1 minute

10 seconds

Set 3: 1 round

Floor Bridge Lifts with Bench

1 minute

10 seconds

1 minute

10 seconds

1 minute

20 seconds

Set 4: 1 round

Floor Bridge Lifts with Bench

1 minute

10 seconds

1 minute

10 seconds

1 minute

20 seconds

Set 5: 1 round

❤️ Moderate (Zone 2)

Dumbbell Single Leg Seesaws

50 seconds

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

Squats

50 seconds

Set 6: 1 round

❤️ Moderate (Zone 2)

Dumbbell Single Leg Seesaws

50 seconds

Squats

50 seconds

Rest

10 seconds

Set 7: 1 round

❤️ Moderate (Zone 2)

Dumbbell Single Leg Seesaws

50 seconds

Squats

50 seconds

Rest

10 seconds

Set 8: 1 round

❤️ Moderate (Zone 2)

Dumbbell Single Leg Seesaws

50 seconds

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

Elbow Plank

50 seconds

Rest

10 seconds

Set 9: 1 round

Runner's Lunge with Stretch

1 minute

10 seconds

1 minute

10 seconds

1 minute

10 seconds

1 minute

10 seconds

Set 10: 1 round

Runner's Lunge with Stretch

1 minute

Lying Knee Folds

1 minute

Hamstring Stretches

1 minute

Quad Stretches

1 minute

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Top Choice for this Workout

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.