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6 Hamstring Exercises For Toned Legs

circles – 3-4
time – 10-15 minutes
Evident result – 2-4 weeks
  • Workout plan: 3 times a week, 2 weeks

When it’s high time to put on your favorite pair of skinny jeans or when swimsuit season rolls around, the backs of your thighs creep to the front of your mind. Exercising your hamstrings – the group of three muscles stretching from your buttocks to your knees – can tone this potentially problematic area. Besides, strong and flexible hamstrings play an important role in movement efficiency and injury prevention.

This hamstring workout routine comprises the best exercises to tone your legs. These workouts are extremely beneficial and easy to perform. The good news for you is that you do not need a gym membership and fancy equipment. Be sure these hamstring exercises help you to be toned, healthier and happier in no time.

Hamstring Workout Routine

1. Heels to buttocks – 60 seconds

Muscles engaged: hamstrings, glutes, quadriceps, calves


  • Starting position – stand with feet wider than shoulder width, place your hands on your waist;
  • In a half squat position, push your right leg off the floor, bring your leg back and touch your buttocks with your heel, repeat the same movements with the left leg;
  • Do this exercise for 30 seconds.

2. Leg rotation – 30 seconds for each leg

Muscles engaged: hamstrings, quadriceps


  • Starting position – stand with feet shoulder width apart and extend your arms out of sides at shoulder height to balance yourself;
  • Raise your right leg to the side slightly and do a circular movement with your leg for 30 seconds, return to the starting position and do the movement with your left leg.

3. Leg swings – 30 seconds for each leg

Muscles engaged: quads, hamstrings, calves, abs


  • Starting position – place yourself on your fours on an exercise mat. Your head should be looking forward and bend your knees to 90-degree angle between the hamstrings and the calves;
  • Lift your knee to the chest and then extend your leg up and behind you. The knee and hip should both extend. Repeat these movements for at least 30 seconds, and then switch sides.

4. Butt kicks – 30 seconds

Muscles engaged: hamstrings, glutes, quadriceps, calves


  • Stand with your legs shoulder-width apart. Your arms should be bent at your sides or you may put them on your buttocks, palms facing backward;
  • Flex the right knee and kick your right heel up toward your glutes. Bring the right foot back down;
  • As the right leg comes down, flex your left knee and kick your left foot up toward your glutes;
  • Repeat these movements for 30 seconds.

5. Plank hold leg raise – 30 seconds for each leg

Muscles engaged: hamstrings, glutes, quadriceps


  • Starting position – get on all fours, your knees bent at 90 degrees. Keeping the back straight so that your body forms a line from your head to your hips. Keep your hands planted flat on the ground;
  • Raise one leg, contract muscles, keep it straight and hold it for 30 seconds and then return to the starting position. Do the same with the other leg.

6. Swimmer’s kicks and extension – 30 seconds

Muscles engaged: hamstrings, glutes, quadriceps


  • Start lying face down on a mat. Body should be in a straight line with arms in front of you;
  • Lift your lower body off the floor. Then quickly move your legs in opposition, to create the swimming motion. Do this exercise for 30 seconds.


  • In a prone position drive your heels to the butt and hold for a couple of seconds;
  • Return your feet into initial position and repeat the action for 30 seconds.


These hamstring workouts can be very efficient for your legs. Do these exercises regularly and you will notice fantastic results in weeks!

These exercises are easy to perform. You don’t need much space when doing these exercises. Do not forget to do other workout routines to engage other muscles of your body. Make yourself and your body happy.

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