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If you sit for long hours, your hips and hamstrings often feel “stiff,” and that can make everyday movements (standing up, walking fast, climbing stairs) feel harder than they should.
This guide gives you 4 bench-friendly hamstring-and-glute moves you can do at home, plus a simple workout chart you can follow 2–3 days per week.
Key Takeaways
- Train hamstrings with both hip-extension moves (hip thrust, reverse hyper-style) and control/stability drills (hamstring walk, donkey kick).
- Start with bodyweight, then progress by slowing the lowering phase, adding pauses, or adding bands/dumbbells.
- Stop if you feel sharp pain, numbness/tingling, or symptoms that worsen during the session; those are not “normal soreness.”
Safety Disclaimer (Read First)
This article is for general fitness education and is not medical advice.
If you have severe or worsening back/leg symptoms (for example, numbness, weakness, tingling in both legs, or bladder/bowel changes), seek urgent medical care.
If you’re pregnant, recently postpartum, recovering from surgery, or managing a known spine/hip/knee condition, consider getting form coaching from a qualified professional before adding load.
What You Need
- A stable bench (or sturdy couch/ottoman)
- Optional: mini loop band / long resistance band, dumbbell
- A little floor space and a mat
Hamstring Workout Chart (2–3 Days/Week)
General guidance for strength training often starts at least 2 days/week, using sets of ~8–12 reps for major exercises.
Pick ONE option below (Beginner or Intermediate). Do it 2–3 non-consecutive days per week.
| Plan | Exercise Order | Sets x Reps | Rest | Notes |
|---|---|---|---|---|
| Beginner (20–30 min) | Hip Thrust → Elevated Hamstring Walk → Donkey Kicks → Reverse Hyper (light) | 2–3 x 8–12 (each side where applicable) | 45–90s | Stop 2 reps before failure (leave 1–2 reps in the tank). |
| Intermediate (30–45 min) | Hip Thrust → Reverse Hyper → Elevated Hamstring Walk → Donkey Kicks | 3–4 x 8–12 | 60–120 s | Add load or tempo once you hit the top end of the rep range with clean form. |
Progression rule (simple): When you can complete all sets at the top rep range with good form, increase difficulty next time (add 5–10 lb, add a band, add a 2-second pause at the top, or slow the lowering to 3 seconds).
Quick Warm-Up (3–5 minutes)
- Hip hinge drill (hands on hips): 8 reps
- Glute bridge (bodyweight): 10 reps with a 1-second squeeze at the top
- Hamstring “reach” stretch (dynamic, not long hold): 6 reps/side
Hip Thrust
Muscles worked: glutes, hamstrings, abductors
Many would agree that the hip thrust is one of the best glute activation exercises. It’s also a simple way to train hip extension (the same “drive” pattern used in running, jumping, and deadlifting) with less technique complexity than many barbell lifts.
How to do it (bench version):
- Set upper back on the bench (bottom of shoulder blades on the edge).
- Feet flat, knees bent, shins near vertical at the top.
- Drive through mid-foot/heel and lift hips until your torso and thighs form a straight line.
- Hold for 1 second, squeeze glutes, then lower under control.
Key coaching cues (keep it safe):
- Ribs down, chin tucked slightly, avoid “cranking” through your low back.
- Stop at a strong lockout, not an aggressive over-arch.
Common mistakes:
- Feet too far forward (turns it into more hamstring and low-back compensation).
- Overextending at the top (low back takes over).
Make it harder:
- Add a dumbbell/barbell across the hips (pad it).
- Add a band above the knees for abductor tension.
- Tempo: 3 seconds down + 1 second squeeze up.
Why it works: Hip thrust and bridge-style patterns are commonly used to build glute strength and control.
Elevated Hamstring Walk
Muscle worked: glutes, hamstrings
This “bridge + walk” drill challenges your hamstrings to stabilize your pelvis while you move. Think of it as controlled, moving tension rather than a fast conditioning drill.
How to do it:
- Place your upper back or shoulders on the bench, feet on the floor.
- Lift hips into a strong bridge (hips up, ribs down).
- Take small steps forward and backward while keeping hips lifted.
- Move slowly at first; quality beats speed.
Key coaching cues:
- Keep pelvis level (don’t let one hip drop).
- Small steps = more control, less strain.
Common mistakes:
- Letting hips sag (turns into low-back work).
- Going too fast and losing control.
Make it easier/harder:
- Easier: hold a static bridge for 20–30 seconds.
- Harder: add a mini band above the knees or do longer distances/times.
Reverse Hyperextension (Bench Variation)
Muscle Worked: glutes and hamstrings
Reverse-hyper-style patterns let you train hip extension with your torso supported, which can be a useful option when you want strong glute/hamstring work without turning the movement into a heavy spinal-loading exercise. The key is control, not momentum.
How to do it (simple bench setup):
- Lie face down on the bench so your hips are near the edge and legs can move freely.
- Hold the bench firmly for stability.
- Start with legs slightly bent, then lift legs by squeezing glutes and hamstrings.
- Stop when your legs are in line with your torso; do not “kick” into a big arch.
- Lower slowly.
It is very important not to overextend the hip on this movement, stopping short of your full range of motion.
Common mistakes:
- Swinging the legs (turns it into momentum + low-back extension).
- Looking up and cranking the neck.
Load options (only if stable and controlled):
- Add resistance bands.
- Hold a light dumbbell between your feet if your setup is stable and you can keep control.
Donkey Kicks
Muscle Worked: glutes and hamstrings
Donkey kicks can help you build glute strength and hip control, which supports more efficient movement patterns. (And a quick reality check: “spot fat loss” around the lower back isn’t how body fat reduction works; fat loss is whole-body and driven mainly by total calories + consistent training.)
How to do it:
- Begin on all fours.
- Lift your right leg off the floor until your knee is in line with your hip.
- Flex your foot and squeeze your glute to raise your heel toward the sky.
- You are not trying to lift the knee up; keep it level as it moves behind you.
- You should feel your glutes firing for all reps.
- Add dumbbell weights to increase difficulty (only if you can stay stable and controlled).
Key coaching cues:
- Square hips to the floor (imagine headlights on your hips; keep them pointing down).
- Move slowly; pause 1 second at the top.
Progressions:
- Add a mini band above knees.
- Add an ankle weight or a dumbbell behind the knee.
- Do 12–15 reps with a strict 2-second lowering phase.
How Often Should You Train Hamstrings?
For general strength and fitness, many guidelines recommend strength training at least 2 days per week, with sets commonly performed around 8–12 reps depending on the goal and intensity.
A practical approach: do this hamstring-focused session 2–3 non-consecutive days per week, and keep at least 48 hours between hard lower-body days.
FAQ
Q1: Should I stretch my hamstrings every day?
Light mobility work daily is fine, but don’t force long, painful stretches. Pair stretching with strengthening; often the combination feels better than stretching alone.
Q2: Is soreness normal after these workouts?
Mild muscle soreness (especially 24–48 hours later) can be normal. Sharp pain, worsening back pain, numbness/tingling, or weakness are not normal; stop and get evaluated if symptoms persist or escalate.
Q3: My lower back feels these exercises more than my hamstrings; what should I do?
First, reduce range of motion and slow down. Second, focus on “ribs down” and avoid overextending at the top of hip thrusts/reverse hypers. If back pain continues, swap to easier options (glute bridge holds, banded pull-through style hinges) and consider coaching.
Q4: Can beginners do this without weights?
Yes. Start with bodyweight and master control, then progress with tempo, pauses, and bands before adding load.
Q5: What’s the best way to add weight safely at home?
Add weight in small jumps and only after you can complete all sets cleanly at the top of the rep range. If the form breaks, lower the load and rebuild.
