If you are just an average guy like me, chances are, you didn`t even think about the hamstring muscles, not to mention train them; but these muscles are, actually more important than one might think. They aid you while walking and running, and they can actually cause lower back pain and knee pain.

And this is why we are talking about them today. I wanted to share with you some exercises and stretches you can employ to strengthen your hamstring at home, without any weight or special equipment.

Stretching Exercises

There are a lot of exercises I`d like to share with you today, so I am going to skip over the long introduction and dive in.

Mop The Floor

The exercise I`d like to start our today`s routine I call “Mop the floor.” It is very easy and it requires you, floor and a towel. What you need to do is lie down facing up, with your knees bent at a 90 degree angle. With your legs bent, raise your but (hips) off the ground and place a towel under your feet.

After you assume this position, push the towel away from you by extending your legs (keeping your ass off the ground) and return to the previous position. Repeat 10-15 times, depending on your fitness level.

Plank Curl demonstration
Photo (c) makeupandbeauty.com

After you are done  “mopping the floor,” it is time to get more serious, get ready for plank hamstring curl (it sounds more complicated than it really is). And this is how it`s done: get in a push-up position and flex your leg in the hip and the knee, making your shin parallel to the floor.

After you assume this position, extend your leg in the hip as far as you can, and return to the previous position. If you are still unsure how this is done, take a look at the image to the right. Repeat 10-15 times with each leg.

 Chair Stretch 

This is a simple one. Just grab a chair and take a seat. Your legs should be bent in the hips and in the knees at 90 degrees. Now, extend one leg and try to touch your toes with your fingers. If you are just starting out, you may not be flexible enough to touch your toes but keep trying.

If you are able, hold this position for 15-25 seconds and release. Repeat 10 times with each leg.

High Back Kick

This is another one of those exercises that sound harder than it actually is. Get on the floor, on your hands and knees. Next, try to extend your leg in the hip as muck as possible (like you are kicking someone behind you). This is a great exercise for lower back, balance as well as hamstring muscles. Repeat 10-15 times for each leg.

Static Exercise

I recently came up with this exercise (I`m sure someone else thought of it as well, but I haven`t read about it so I`m claiming it :) ), and it is super easy but very intense. What you need to do is you lie on the ground facing up. Now, try to life your but off the ground, using heels and your upper back for support. Hold this position for about 30 seconds and release. Repeat 3-5 times.

Heel Taps

I`ve decided to finish of this article with an intense workout which hits hamstrings, but and lower back. Since it would take me a long time to explain it and you probably wouldn`t even get it, I`ve decided to share with you this video demonstration. Let me know if you like it:



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