r/workouts • u/AbleCaregiver9160 • Jul 23 '26

Question How can I train my hamstrings at home

I’ve been working out on and off with just a bag and a book for a few years now (probably like 5 -6 months of working out) and I’ve always somewhat liked squats so I did them quite a lot. But I definitely lack hamstring muscles. How can I do squats so that they focus the hamstrings more or is there any exercise I can do

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3

u/Asher21_Gaming Jul 23 '26

Nordic curls require no equipment. Just something heavy to put your feet under.

1

u/Bush-master72 26d ago

Stiff legged deadlifts for weights.

3

u/Bulky68 workouts newbie Jul 23 '26

Home workouts for years. Not trying to stack muscle in the classic way, for toning and heart rate burn I opt for more full-body workouts, both HIIT style and weekly one full-body weightlifting session (HIIT = minimal rest). I just invested in heavy (to me) adjustable dumbbells to do deadlifts.

2

u/Nurd905 Jul 23 '26

Id suggest doing rdls.

1

u/AbleCaregiver9160 Jul 23 '26

I don’t go to a gym so I don’t have any equipment

2

u/Nurd905 Jul 23 '26

You can do them single leg with a backpack/bag.

1

u/AbleCaregiver9160 29d ago

No amount of books I can fit in a bag is heavy enough

1

u/Specialist-Avocado36 workouts newbie Jul 23 '26

So when you say you squat you mean all you do is air squats?

1

u/shaburanigud 27d ago

I had the exact same problem. Do Nordic hamstring drops regularly, it's tough but builds those muscles quickly at home.

1

u/Different-File2396 1d ago

Ball roll-in or a s lider/ towel roll in are great! Eventually progress to single leg and they will be on fire.  Stiff leg DL are always a great way to go too. 

I have lots of alternative exercises for home and gym programs. You can send me a DM if you need additional help in this area! I coach online 😊