6 resistance band hamstring exercises to do at home

If you feel self-conscious about your thighs and find them a little flabby or not toned enough, it’s time to get moving! Here are some hamstring exercises you can do with a fitness resistance band. They’re super simple and can be done at home. No more excuses — let’s get started!

What are the hamstrings?

The hamstrings are one of the main muscle groups of the thigh. They run along the back of the thigh, from top (base of the glutes) to bottom (back of the knee). They consist of three muscles: the biceps femoris, the semitendinosus and the semimembranosus. The hamstrings enable hip extension and knee flexion, making them what we call polyarticular muscles — essential for running, among other movements. That’s why it’s so important to take care of them and strengthen them as much as possible.

Which exercises should you do to strengthen your hamstrings?

A quick tutorial is in order… because we’re not leaving you to figure it out alone!

Exercise n^o1: Standing Kickback

A great standing exercise to kick things off!

• Standing, place your resistance band either just above your ankles or around your thighs, depending on the intensity you want.
• Keep yourself stable by leaning your torso slightly forward, hands clasped in front of you.
• Balancing on your left leg, extend your right leg back as if you were kicking (hence the name kickback!). Remember to squeeze your right glute, keeping your right knee slightly bent.
• Complete a set of 10–12 kickbacks, then switch legs.

2 to 3 sets of this exercise will give you well-defined hamstrings and rock-solid glutes!

Exercise n^o2: Donkey Kick

You’re probably familiar with this move — great for the thigh muscles (including the hamstrings!) and the glutes.

• Get on all fours. Loop your left foot through one end of your fitness resistance band, holding the other end in your left hand.
• Keep your hands flat on the floor, with your right knee and foot also on the ground. Keep your back straight.
• Extend your right leg back in a kicking motion, without arching your back.
• Repeat the movement 10 times, then switch sides.

This floor variation of the kickback can be repeated for 2 to 3 sets of 20 (10 on each side), for sculpted thighs and a stronger lower back.

Exercise n^o3: Fire Hydrant

A quirky name for a great exercise! The Fire Hydrant is excellent for working the hamstrings and the muscles of the hips.

• Get on all fours. Place your resistance band around your thighs, just above the knees.
• Keeping your knee bent, lift your leg out to the side. Your knee should reach hip height. Keep your back straight, without arching.
• Slowly lower your leg back down.
• Repeat the movement about ten times, then switch legs.

Do 2 to 3 sets of 10 lifts per side (20 total per set). Sleek, toned thighs guaranteed!

Exercise n^o4: Glute Bridge

The Glute Bridge is a highly effective all-round exercise that targets the hamstrings, glutes and abs. A must-have in your fitness routine!

• Lie on the floor with your arms extended alongside your body, knees bent, feet shoulder-width apart, and your fitness resistance band around your thighs.
• Lift your hips upward, squeezing your abs and glutes. Hold the position for five seconds, then lower back down. Keep your head and shoulders firmly on the floor.
• Repeat the movement 15 to 20 times.

Do 2 sets of this exercise. You’ll love the overall effect on your figure!

Exercise n^o5: Deadlifts

The deadlift is a move borrowed from strength training. Normally performed with dumbbells, a resistance band works just as well!

• Standing, step onto the resistance band with both feet, hip-width apart.
• Grip each end of the band with your hands. Your arms should hang straight down on either side of your body.
• Hinge forward at the hips, with a slight bend in your knees. Keep your back and neck straight, in one aligned line.
• As you exhale, slowly return to standing.
• Repeat this hinge about twenty times.

Two sets of 20 reps should help tone your hamstrings and strengthen your lower back.

Exercise n^o6: Active Plank

This plank variation intensely engages the hamstrings while also strengthening the core.

• Get into a plank position, hands flat on the floor, back straight, on your tiptoes. Your resistance band is looped around your ankles.
• As you inhale, lift your left leg. Keep your back straight, neck aligned, right foot still on its toes.
• As you exhale, slowly lower your left leg.
• Repeat the movement 10 to 12 times, then switch legs.

Do 2 to 3 sets of 20–24 lifts for dream-worthy glutes and perfectly sculpted thighs.

Stretches to get the most out of your hamstring session

Start and finish your session with thigh muscle stretches:

Stretch n^o1

• Sit down with one leg bent and the other extended.
• Reach for the toes of your extended leg, breathing deeply to fully release the hamstrings.
• Repeat the movement 10 times, then switch sides.

Stretch n^o2

• Stand tall with your feet and legs together, arms alongside your body.
• As you inhale, slowly fold forward, chest toward your knees, head down and in line with your spine. Wrap your hands around your ankles.
• Hold the position for 5 breaths, then slowly rise back up without arching your back.