Best Beginner Hamstrings Workouts To Get Lean And Burn Fat

The Dumbbell Romanian Deadlift is a beginner-friendly exercise that focuses on strengthening your hamstrings and glutes. Using dumbbells can assist those with limited mobility and is an excellent way to prepare for barbell deadlifts.

How to do it

1. Stand tall with feet shoulder-width apart and hold a dumbbell in each hand next to your hips.
2. Push your hips back and slightly bend your knees to lower the dumbbells down along your legs.
3. Keep your back straight as you lower the dumbbells as far as comfortable, then return to standing tall.

The Lying Hamstring Curl is an exercise that focuses on strengthening the hamstrings using a machine. It is effective for building muscle and strength in the lower body, while providing stability throughout the movement.

How to do it

1. Lie face down on the hamstring curl machine with the pad above your ankles.
2. Hold the handles and engage your core to stay stable.
3. Bend your knees to lift the pad up.
4. Lower the pad back to the starting position.

The TRX Alternating Hamstring Pull-In is an exercise that strengthens your hamstrings and glutes while also working your core. Using TRX straps creates instability, which helps improve your overall balance and muscle coordination.

How to do it

1. Lie on your back with your legs straight and heels in the TRX straps, elevated above the ground.
2. Engage your core and lift your hips until your body forms a straight line from heels to shoulders.
3. Bend one knee to a 90-degree angle while keeping your hips lifted and body aligned.
4. Return to the starting position and switch legs. Repeat.

The Mini Loop Band Glute Bridge is a variation of the standard glute bridge that targets the glutes and hamstrings. Adding a mini loop band above your knees helps activate more muscles around your hips for better results.

How to do it

1. Lie on your back with your palms down, knees bent, and feet shoulder-width apart, with the band around your upper knees.
2. Squeeze your glutes and lift your hips off the ground, keeping your knees from being pulled inward by the band.
3. Hold this position for the specified time.

The Mini Loop Band Glute Thrust is a great exercise to strengthen your glutes and hamstrings. Using a resistance band increases the effectiveness of the traditional glute bridge, helping you build lower body power and improve hip movement.

How to do it

1. Lie on your back with your knees bent and feet shoulder-width apart, placing the band around your upper knees.
2. Squeeze your glutes to lift your hips off the ground while keeping your knees wide.
3. Lower your hips back down and repeat.

The TRX Bridge is a challenging version of the Hip Thrust that focuses on strengthening your glutes and hamstrings. By using TRX straps for your feet, this exercise adds instability which enhances muscle engagement and allows for a greater range of motion.

How to do it

1. Lie on your back with your heels in the TRX loops.
2. Bend your knees at a 90-degree angle.
3. Lift your hips to create a straight line from your knees to shoulders.
4. Lower back down and repeat for the desired number of repetitions.

The TRX Hamstring Runner is an effective exercise that focuses on the muscles on the back of your body. It strengthens your core and enhances the stability of your hamstrings while being performed on your back, similar to Mountain Climbers.

How to do it

1. Lie on your back with your legs extended and heels in the TRX loops.
2. Lift your hips off the ground.
3. Pull your right heel towards your torso, then return it to the starting position.
4. Next, pull your left heel towards your torso and continue alternating legs for the desired time or reps.

The Landmine Romanian Deadlift is a beginner-friendly exercise that targets your hamstrings and glutes. It uses a landmine setup for added stability, making it easier to control the movement compared to traditional deadlifts.

How to do it

1. Stand with your feet slightly wider than shoulder-width apart with a slight bend in your knees.
2. Grip the landmine with both hands, keeping your fingers underneath.
3. Hinge at your hips and lower the weight slowly, keeping your knees slightly bent.
4. Stop when you feel a stretch in your hamstrings, not exceeding your flexibility limit.
5. Push through your glutes and hamstrings to lift your hips and raise the weight back up.
6. Pause at the top, keeping your glutes and hamstrings engaged.
7. Keep your core tight, shoulders back, and chest up throughout the exercise.

The Medicine Ball Romanian Deadlift strengthens your hamstrings, glutes, and lower back while improving stability and posture. This exercise is great for building lower body power and is suitable for beginners.

How to do it

1. Stand with feet shoulder-width apart and knees slightly bent.
2. Hold a medicine ball in both hands in front of your hips.
3. Hinge at your hips to push your butt back and lower the ball towards the floor, keeping a slight bend in your knees.
4. Stop when you feel a gentle stretch in your hamstrings and hold for a moment.
5. Use your glutes and hamstrings to push your hips forward and return to starting position.
6. Keep your core engaged, shoulders back, and chest up throughout the exercise.

Box Jump is a powerful exercise that works your leg muscles and helps improve your jumping ability. It's a great way to add cardio to your workout and build explosiveness. You can adjust the difficulty by using different box heights.

How to do it

1. Stand in front of the box with your feet hip-width apart, about 3-6 inches away.
2. Hinge at your hips and swing your arms back while keeping your torso straight.
3. Jump up explosively by extending your hips and knees, swinging your arms forward.
4. Land softly on the box, bending your knees and hips to absorb the impact.

The Seated Leg Curl is a machine exercise that focuses on strengthening the hamstrings. It helps build muscle mass by isolating these muscles, making it a good choice for lower body workouts.

How to do it

1. Sit upright in the leg curl machine.
2. Adjust the top pad to sit just above your knees and the lower pad to rest on your ankles.
3. Hold the machine handles for support.
4. Bend your knees to pull your heels down in an arc.
5. Return to the starting position once you can no longer flex your knees.

The Standing Leg Curl is an exercise that strengthens the hamstrings by isolating one leg at a time. Using a machine helps stabilize your movement, making it easier to focus on building muscle without compensating for strength differences between legs.

How to do it

1. Set your left knee on the pad, bending it at a 90-degree angle, while your right leg is extended and the pad is positioned on the back of your lower leg, just above your ankle.
2. Brace your core and lean slightly forward to hold onto the support handles.
3. Keeping your right ankle flexed at 90 degrees, raise the pad in an upward arc by bending your right knee. Make sure your right thigh stays still until you fully flex your knee, then lower the pad back to the starting position.
4. Repeat the exercise with your left leg.

The Loop Band Good Morning exercise strengthens the back, hamstrings, and lower body by using a resistance band. This variation offers extra resistance at the top of the movement, enhancing your workout.

How to do it

1. Stand with feet shoulder-width apart and toes pointing slightly outward.
2. Place the band under your midfoot and pull it up to rest across your shoulders.
3. Keep your knees slightly bent and hands on your hips (or the band).
4. Brace your core while pushing your hips back and hinging forward.
5. Keep your neck neutral and heels on the ground.
6. To return, activate your glutes, extend your lower back, and push your hips forward until upright.

The Loop Band Deadlift is a great exercise for beginners that works your hamstrings, glutes, and lower back. Using a loop band makes it easier to build strength and improve your form compared to regular deadlifts.

How to do it

1. Stand with feet shoulder-width apart and place the loop band under your midfoot.
2. Grab the ends of the band, one in each hand, with arms extended.
3. Keep your feet planted on the ground throughout the exercise.
4. Bend your knees and push your hips back while keeping your chest up and back straight.
5. Lower yourself until your thighs are parallel to the ground, with the kettlebells close to your feet.
6. To rise, squeeze your glutes, straighten your knees, and push your hips forward until you stand upright.

The Dumbbell Good Morning is a strength exercise that targets your hamstrings, glutes, and lower back. You hold a dumbbell either at your chest or on your shoulders while bending forward at the hips, then return to standing. This exercise helps improve posture and strengthen your back and legs.

How to do it

1. Hold a dumbbell with both hands at chest level or on your shoulders.
2. Stand with your feet shoulder-width apart and slightly bend your knees.
3. Engage your core and keep your back straight.
4. Bend at the hips to lean your torso forward while keeping your back straight.
5. Push your hips forward to return to standing, using your glutes and hamstrings.