Bodyweight hamstring exercises are movements that use your own body for resistance to strengthen and stretch the hamstrings—the muscles at the back of your thighs. These exercises do not need weights or machines, so they can be done at home or anywhere you have space.
The hamstrings include three muscles: biceps femoris, semitendinosus, and semimembranosus. They help bend your knee, move your hip backward, and support your body during walking, running, and jumping.
The standing hamstring curl targets the hamstrings by mimicking the knee-bending movement. It’s a functional exercise that helps improve muscle endurance and control.
Better mobility helps your muscles move through their full range, lets you train harder, improves technique, and lowers injury risks. Flexible hamstrings also support your lower back and hips.
Looking for an easy-to-follow plan? Download our free 2026 PDF workout template for bodyweight hamstring exercises (link featured on our website).
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