Hamstring Exercises for Home Gym

Hook both feet into the strap attachment while lying on your back on the bench pad, with the pulley system secured so it doesn't slide. Lower your body down until your legs are fully stretched, then use your hamstrings to pull yourself back up to full contraction. Lower slowly and stretch before the next rep.

Using the strap cuff attachment, hook both feet securely and lie face down on the pad, holding it tightly. Pull your body weight up using your hamstrings, starting from a fully stretched position. Lower slowly, pausing briefly at the top when your hamstrings are fully contracted.

Lie on your side with one leg resting on the squat stand, keeping a straight back and posture. Reach behind you to grab your other foot and pull your heel toward your glutes until you feel a stretch. Hold, then repeat on the other side with equal intensity.

Sit facing the cables with your feet on the bench pad's edge and your seat on the other edge, knees straight and locked. Grab the handles and let your body weight fold you forward into the stretch, keeping your arms straight.

Elevate the squat pad and lie on your back. Place both feet on the squat stand and grab its edge with both hands, gently pulling down until you feel a stretch. Hold for at least 5 seconds, then repeat on the other side.

Same starting position as the standard stretch, but place one hand across your body on the squat stand (opposite side) rather than both hands together, with your other hand on your hip. Gently pull down until you feel a stretch, holding for at least 5 seconds per side.

Elevate the squat pad and lie on your back. Place one foot on the squat stand and rest the other foot on top of that leg's thigh, figure-4 style. Use your hands to bring the resting leg up until you feel a stretch, holding for at least 5 seconds before switching sides.