Hamstring Workout Routine Without Weights

Slim down your thighs by performing hamstring exercises.

Slim down your thighs by performing hamstring exercises.

Your hamstrings are the muscles on the back of your thighs that most women tend to feel are never the way they want them to look. To make it worse, many of the exercises designed to target these muscles aren't always the most graceful of movements. The good news is that is really simple to tone your hamstrings without free weights or machines, so if you don't want to step into the gym, you don't have to. These exercises may even be more effective, because they require more core stability and balance. Grab a stability ball, hop on the floor, and get to work on the thighs you have always dreamed of.

Stability Ball Hamstring Curl

Lie face up on the floor and place both feet on a stability ball. Extend your legs and point your toes to the ceiling. Rest your arms at your sides with your palms facing down.

Engage your abdominal muscles and contract your glutes and hamstrings to lift your hips off the floor into a shoulder bridge position. Adjust your feet on the ball for better balance, if necessary.

Draw your knees toward your chest without allowing your hips to lower back to the floor. Pause once your knees reach a 90-degree bend.

Return to the starting position. Perform 12 to 15 reps.

Stability Ball Shoulder Bridge

Lie face up on the floor and position your legs over a stability ball so that your knees are slightly bent and your calves are resting on the ball. Point your toes to the ceiling. Rest your arms at your sides with your palms facing down.

Engage your abdominal muscles, glutes and hamstrings as you press your hips upward. Pause when you reach a 45-degree angle between your shoulder blades and the floor.

Return to the starting position. Perform 12 to 15 reps.

Single-Leg Deadlift

Stand with your feet spaced hip-width apart with your toes facing forward. Retract your shoulder blades and keep your arms relaxed.

Slightly bend your knees and engage your core muscles. Maintain this contraction thoughout the exercise.

Shift your body weight to your your right side and slowly lift your left foot off the floor and position it slightly behind you with your toes pointing down.

Hinge forward at your hips without allowing your right leg to unbend or your shoulder blades to relax. Allow your left leg to float up behind you with a slight bend at your knee. Pause once your back is parallel to the floor.

Return to the starting position without allowing your left foot to touch the floor. Perform 10 to 12 reps, and then repeat on your left side.

Items you will need

  • Stability ball
 

References

About the Author

Kendra Crawford has been publishing articles since 2010. She is the manager of a health club as well as a personal trainer and instructor. She has a Bachelor of Science in sports management from Florida State University and is pursuing a doctoral degree in physical therapy at the University of Florida.

Photo Credits

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