Advanced Bodyweight Hamstrings Exercises to Get Lean for Women
13 Advanced Bodyweight Hamstrings Exercises to Get Lean for Women with ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Gender
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Squat
It can activate muscles in many areas such as thighs and cores. It's a good workout to straighten your forms before doing other squats!
Beginner - 2
Wide Squat
It is a squat performed with your feet spread wider than a regular squat. You can focus more on your abs and inner thighs than regular squats!
Beginner - 3
Hip Thrust
1. This is the best exercise to stimulate your glute muscles! 2. It is very effective for building strong and firm glutes. 3. It helps create a balanced lower body by strengthening your glutes and the muscles on the back of your thighs at the same time.
Beginner - 4
Side Lunge
This is a bodyweight exercise that helps develop overall thigh muscles and coordination. It’s also a great exercise for strengthening the gluteus medius!
Beginner - 5
Sumo Squat Floor Touch
It's a workout that helps you increase your squat strength or flexibility!
Beginner - 6
Jump Squat
It's a workout that can get the effects of squats and cardio, and it's an excellent workout for improving basic physical strength and lose weight!
Intermediate - 7
Knee Hip Thrust
It is a perfect workout for beginners because it is not difficult to move body weight that strengthen the thigh and hip muscles!
Beginner - 8
One Leg Deadlift
It is a body weight that can evenly develop leg muscles, hips, and core muscles. It's a workout that helps improve coordination and balance!
Intermediate - 9
One Leg Hip Thrust
It's a workout that targets your hip by exercising one by one.
Intermediate - 10
Split Squat
Do squats by splitting your legs.
Beginner
Ranked 11–13
- 11
Squat on Balance Trainer
Squats boost your balance while strengthening your lower body and core.
AdvancedBOSU Ball - 12
Nordic Curl
This is a high-intensity exercise that really works your hamstrings.
Advanced - 13
Weighted Bosu Ball Squat
A squat performed on a Bosu ball with added weight, strengthening your lower body and core at the same time.
AdvancedBOSU Ball
