Hamstrings: 20-Minute Home Workout
The hamstrings (or hamstrings) are crucial for knee stability, running speed, jumping, and injury prevention. However, they're often neglected in home workouts, which tend to focus more on the quadriceps or glutes.
Strengthen the back of your thighs without the need for a gym
In this article, we bring you a complete 20-minute workout , no equipment required, designed to strengthen, activate, and protect your hamstrings — ideal for runners, athletes, or anyone looking to balance their leg training.
🎯 Training Objective
- Strengthen your hamstrings with functional and accessible movements
- Improve hip and knee control and stability
- Activate glutes and core in a complementary way
- Prevent injuries (especially in sports like running and soccer)
⏱️ Training Structure:
Total duration: 20 minutes
Format: Circuit with 2 blocks
Required materials: Optional – mat, towel, chair or sliders
🔥 WARM UP (3-4 minutes)
| Exercise | Time |
|---|---|
| Standing heel raise | 30 seconds |
| Knee raise with step back (dynamic) | 30 seconds |
| Glute Bridge | 45 seconds |
| Active hamstring stretch (legs extended + arms in front) | 30 seconds |
| Repeat the entire circuit 1 more time |
💪 BLOCK 1 – Activation and Strength (8 minutes)
Focus on controlling and activating the posterior muscles
| Exercise | Repetitions |
|---|---|
| Glute Bridge | 15 repetitions |
| One-legged bridge (alternating) | 10 per side |
| Modified Nordic Curl (kneeling, control descent) | 5 to 8 repetitions |
| Bodyweight RDL (Unilateral Romanian Deadlift) | 12 per side |
| Plank with knee bends (optional: use sliders or towel) | 10 to 12 repetitions |
| Rest: 30 seconds between exercises |
🏃 BLOCK 2 – Mobility and Control (6-7 minutes)
Injury prevention and active flexibility
| Exercise | Time |
|---|---|
| Good Morning with body weight (hands on the back of the neck, back straight) | 12 to 15 repetitions |
| Isometric Deadlift (hold RDL position for 15 sec.) | 2 reps per side |
| Dynamic hamstring stretch (controlled forward kick) | 30 seconds per leg |
| Eccentric bridge (fast up, slow down) | 10 repetitions |
| Lying leg curl with towel or elastic band | 10-12 per side |
Tip: Always keep your abs engaged and your hips aligned during movements.
🧘♂️ FINALIZATION (2-3 minutes)
| Stretching | Time |
|---|---|
| Seated hamstring stretch (both legs extended) | 30-45 sec. |
| Pigeon pose (for glutes and posterior) | 30 sec. per side |
| Deep breathing + light mobility (cat-cow or low plank) | 1 min |
📌 Tips to get the most out of your workout:
- Focus on the quality of the movement , not the speed.
- Perform the exercises in a controlled manner, especially the eccentric ones (lowering phase).
- Do this workout twice a week for consistent results.
- Combine with glute and core workouts for greater stability.
⚠️ Attention:
If you've ever had hamstring, knee, or lower back injuries, adapt your exercises to your level or speak to a physical therapist.
💥 Conclusion
Strengthening your hamstrings isn't just for runners—it's for anyone who wants to move efficiently and safely. A simple 20-minute workout at home can make a difference in your performance, posture, and injury prevention .
Try this plan and feel the difference on your next run, workout, or walk.
📣 Do you want to receive a weekly plan focusing on lower limbs, core and mobility?
Visit www.treinoemcasa.com and start your progress now. 💪🏠
