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 6 hamstring exercises you can do with just a resistance band, followed by 2 stretches to round off your session. They’re really simple and can be done at home. No more excuses, so 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.
Why use a resistance band to strengthen your hamstrings?
A resistance band is a simple piece of kit for strengthening your hamstrings at home. It can stand in for dumbbells in exercises such as the deadlift (see exercise no. 5).
It also lets you adjust the intensity: the move feels different depending on whether you place the band just above your ankles or around your thighs. The exercises below are all done with a band, either standing, on all fours or lying down.
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 1: 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 a good workout for your hamstrings and glutes!
Exercise 2: 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 left 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). It works the backs of your thighs and your glutes, while you keep your back straight.
The cooling gel that leaves thigh skin firmer
- Immediate cooling effect: menthol kicks in as soon as it is applied, then skin is firmer under your fingers (keep the gel in the fridge for even more intensity)
- Caffeine & Lipothetic®, a patented active ingredient, at the heart of a formula designed for thighs and buttocks
- Sorbet texture: it absorbs faster and makes the feeling of freshness last longer
Exercise 3: 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 in total per set) to work your thighs and hips at the same time.
Exercise 4: 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 for an all-over workout for your figure!
Exercise 5: 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.
Do two sets of 20 reps. This movement works your hamstrings as well as your lower back.
Exercise 6: 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 your glutes and thighs, as well as your hamstrings.
How to structure your resistance band hamstring workout
Start with the stretches described below. Then work through the exercises, sticking to the number of sets given for each one, usually 2 to 3. Keep your back straight and avoid arching it, as the instructions for each move remind you.
Don’t forget the return phase either: lower your leg, hips or upper body slowly, rather than letting the band snap you back into place. Finish with the stretches. If you feel any pain, stop the exercise and ask a medical professional for advice.
Stretches to get the most out of your hamstring session
Start and finish your session with thigh muscle stretches:
Stretch 1
- 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 2
- 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.
Frequently asked questions
How can I strengthen my hamstrings at home?
All you need is a resistance band and a little space. Follow the 6 exercises detailed above, from the standing kickback to the active plank. Start and finish your session with the stretches at the end of the article.
How do I work the backs of my thighs?
The backs of your thighs are your hamstrings, which run from the base of your glutes to the back of your knee. Moves that extend your leg behind you or lift your hips work them directly, such as the kickback, the donkey kick or the glute bridge.
Should I stretch before and after a hamstring workout?
Yes: start and finish your session by stretching your thigh muscles. The first stretch is done sitting down, with one leg extended. The second is done standing, folding your upper body towards your legs. Breathe deeply and don’t arch your back.
Related articles
- Strengthen Your Inner Thighs with a Resistance Band
- 8 exercises for beautiful legs, to do with a resistance band
- 8 resistance band arm exercises to do at home
Useful categories: Slimming the Thighs, Slimming Exercises.
To go further, explore the Cellublue shop: our body care products.
-26%The cordless massager: 2 900 rotations per minute to stimulate your skin
- A deep mechanical massage: rotations and vibrations, up to 2 900 turns per minute, knead the skin on your thighs, stomach, arms and bottom
- 2 complementary heads: the ball head kneads deep down, then the wave head smooths and tones the surface
- 5 intensity levels on a touchscreen, a blue light, cordless and quiet
The evening slimming treatment for thighs and buttocks
- Targeted night treatment for thighs & buttocks, to massage in every evening before bed
- A formula with Ginger and Remoduline® (a patented active) to apply every evening
- Helps smooth and firm the skin
The cupping tool that replicates pinching and rolling, 3 minutes per zone
- The professionals' technique, at home: you lift, glide, and release, and the tool grips the skin fold like a manual pinching and rolling
- Soft silicone that fits thighs, buttocks, stomach, and arms
- 3 minutes per zone, every day, always with a massage oil so the tool glides
