The best hamstring exercises for beginners


Hamstrings play a crucial role in many daily activities, such as running, jumping, walking and cycling. If you are a beginner and want to work your hamstrings, the lists of the best Hamstring cardio exercises for beginners, with which you can strengthen these muscles and prevent future injuries.

Importance of hamstrings

The use of this set of lower body muscles also involves several other large muscle groups, most often the glutes and quadriceps. This means that every time you are doing hamstring exercises, it is likely that you are also burning up a lot of calories and strengthening those other areas. Since the hamstrings are connected to the hips and knees, the overall movement of these joints depends on each other. If you have never worked these muscles, you may not believe how they can help you yield more when you are in shape. If you want to gain strength and endurance in this area, it is important to know some options to get started.

Hip lift with Swiss ball

The first of the hamstring exercises for beginners that we present to you is the hip lift with Swiss ball. Lie down on your back on the floor and put your feet on the Swiss ball. Then tighten your buttocks until your body is straight: keeping your hips up, pull your heels toward your buttocks. Let the ball spin slowly while stretching your legs. This exercise improves stability and strength in the hamstrings, as well as the glutes and lower back. We recommend doing a total of 2 sets of 10 repetitions, with 30 seconds of rest between sets. The secret to the stability of the ball is to keep your back straight throughout the exercise.

Pistol squat

To start this second Hamstring hiit workout, you must place yourself in a squatting position and keep your feet on the floor. Place your left leg in front of you and try to balance yourself on the other. Slowly return to the squat position, balancing your body weight with your right leg. It is recommended to repeat this exercise for 10 times (on each leg). Your back and hands should be straight, parallel to the floor to maintain balance. This is a slightly more complicated exercise; therefore, it may take a while for you to master it.


To start, you must stand with both feet together and take a long step forward with your right foot. Then lower your body until the back knee is just above the ground and the front of the thigh is parallel to the floor. Finally, get up again and repeat the movement with your left foot. Continue alternating the steps to complete the prescribed number of repetitions. You can perform this third exercise with a dumbbell in each hand or using only your body weight. Stretch your legs again in a smooth and controlled motion. You repeat this until the desired number of repetitions is done.

Elevated bridge

To perform this last exercise, you should start by lying on your back on the floor and close to a raised surface, such as a chair or table. To continue, bend your knees and place your feet on the surface. Then lift your hips off the floor until your knees, hips and shoulders form a straight line. Wait for a few seconds and push your left leg towards the chest. Slowly move back your leg and repeat the process with the right leg. Remember: one minute for each leg is required. Do not forget that your hands must remain on the ground to support yourself. Be careful with the posture.

Finally, we remember that the hamstring muscles are very prone to injury, especially among athletes who do not perform adequate warm-up. Therefore, you should always warm up before starting exercises.

Comments are closed.