Hamstring Home Exercise: Exercise Ball and Kettlebell Hamstring Workout


Most people always exercise their quads, glutes, and calves but always forget about their hamstrings. That is why the hamstring is the most underrated part of the leg muscle group. The most common reason for knee injuries is a weak hamstring muscle. To prevent this from happening, regular exercise of this muscle is a must.

Hamstring squat

The hamstring squat is the easiest exercise you can do at home, and there is no gym or exercise equipment required to do this exercise. You only need six steps to do this exercise.

1.       1. Stand still while your feet are 1 to 2 feet apart.

2.       2. Do the full squat position.

3.       3. Touch your toes while doing the full squat position.

4.       4. Stretch your legs upward while touching your toes.

5.       5. Go back to the squat position while touching your toes.

6.       6. Repeat from step 4 until you reach 12 repetitions. Do this for 3 to 4 sets.

Hamstring curl using an exercise ball

The hamstring curl is number one. Doing the hamstring curl is not only possible in machines but also in exercise balls; it’s just a little bit harder. This exercise is a type of isolation exercise that focuses on the hamstring.

1.       1. Lye on the floor, place your heels on top of the ball while lifting your lower back from the ground, and use your arms to balance your body.

2.       2. Roll the ball towards your body.

3.       3. Your underfoot should be contacting the ball at each end of the movement.

4.       4. Repeat the same movement in 3 sets of 8 to 12 repetitions.

Bridge Exercise

One of the most popular workouts that women like is the bridge exercise because it targets the muscles that they want to work out, which are the glutes and the hamstring. This simple exercise is easy and doable at home; you just need an exercise mat to do it.

1.       1. Lye on the ground while bending your knees and making contact with the floor.

2.       2. Lift your back up until your glutes are squeezing, and hold it for 2 to 3 seconds.

3.       3. Repeat the movement in 3 sets of 12 to 15 repetitions.

Kettlebell Good morning

The importance of this exercise is to warm up the hamstrings before doing heavy hamstring workouts. This exercise is important to do, especially for runners, due to its effectiveness in improving the core, hamstrings, and balance.

1.       1. Hold the kettlebell on your back. The kettlebell should be positioned near the neck.

2.       2. Straighten your back, and your knees should be slightly bent.

3.       3. Push your butt back until you feel that your hamstring is tight, then go back to your initial position.

4.       4. You can do this for about 3 sets of 5 to 8 repetitions.


Always exercising your hamstrings will prevent knee injuries, especially if you are an athlete. Many people believe that they can’t work their hamstrings at home and only at the gym, but they are wrong. Doing the home hamstring exercise will have a significant impact on your lifestyle due to the improvement of your leg strength and balance.

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