Boost Your Balance & Beat Falls: At-Home Hamstring Workouts for Older Adults

Boost Your Balance & Beat Falls: At-Home Hamstring Workouts for Older Adults

The hamstrings consist of three muscles located at the back of the thigh and are crucial for activities such as walking, running, and bending. Performing hamstring exercises and stretches will strengthen these muscles and enhance flexibility over time. 

These exercises boost overall lower-body strength and mobility, which are vital for functional movements as we get older. 

Strong hamstrings boost overall lower-body strength and mobility, improve posture, and support the knees and hips, promoting stability and minimizing joint wear and tear. This is particularly important for those prone to knee problems.

These bodyweight hamstring exercises require no weights or equipment, making them ideal for home workouts and suitable for all fitness levels.

Effective Bodyweight Hamstring Workouts Without Weight

Do a 10-minute warm-up to prep your muscles and prevent hamstring pull.

Perform neck tilts and circles, shoulder circles, arm circles, waist circles, side lunges, and ankle circles. 

Choose a safe space where you can move freely. 

When needed, use a wall, chair, or bench to anchor your legs and keep your balance.

1-Seated Hamstring Squeeze 

How to do it: 

Sit in a chair with one foot resting directly in front of the chair leg. Your other foot is flat on the floor. 

Bend your knee and pull your heel straight back into the chair leg, applying pressure. Your foot may lift slightly off the floor. 

Hold this position, then relax your leg. 

Work your way up to do 3 sets of 12 reps.

2-Standing Hamstring Curls 

How to do it:

Stand near a wall or sturdy chair for balance.

Hold onto the support with one hand.

Keeping your back straight, bend one knee and lift your heel towards your glutes.

Hold for a second, then slowly lower your leg back to the starting position.

Repeat the movement with your other leg.

Work your way up to do 3 sets of 12 reps.

3-Donkey Kicks With Pulse

How To Do:

Get into a comfortable position on your hands and knees. 

Your hands should be below your shoulders, and your knees below your hips. 

Lift your right leg off the floor. Keep the leg bent at the knee and kick your right foot up towards the ceiling.

Bring the foot slowly down and kick up towards the ceiling again. 

Pulse your donkey kicks twice before placing the knee back on the floor.

Work your way up to do 3 sets of 12 reps. 

4-Bridges 

How to do it:

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

Place your arms at your sides, palms down.

Engage your glutes and hamstrings to lift your hips off the floor, creating a straight line from your shoulders to your knees.

Hold for a second, then slowly lower your hips back down.

The farther your heels are from your bottom, the more the bridge works the hamstring muscle. 

Work your way up to do 3 sets of 12 reps.

Note: Avoid this exercise if you have lower back pain

5-Hamstring Curls on All Fours

How to do it: 

On a mat or other soft surface, get into a comfortable position on your hands and knees. 

Your hands should be below your shoulders, and your knees below your hips. 

Keep your neck in a neutral position.

Lift your right leg off the floor and extend it. This is the starting position.

Bend your knee and bring the right ankle close to your hips.

Pause for a moment and extend your leg again.

Work your way up to do 3 sets of 12 reps.

6-Prone Hamstring Curls

How To Do it:

Lie prone (on your stomach) on a mat or other soft, supportive surface.

With your legs straight and your elbows bent, support your head gently with your hands.

Curl (bend) your right knee, and bring the right ankle close to the glutes.

Slowly lower the right foot and extend your leg back to the starting position, fully straightening the knee.

Curl (bend) your left knee, and bring the left ankle close to the glutes.

Slowly lower the left foot and extend your leg back to the starting position, fully straightening the knee.

Do not lift your hips or thighs off the mat or arch your lower back.

Work your way up to do 3 sets of 12 reps.

7-Curtsy Lunge With Narrow Squat

How To Do it:

Stand with your feet shoulder-width apart and your arms down at your sides.

Put your weight into your right foot, step back and around with your left foot — almost as if you’re curtsying — allowing your arms to come up in front of you to a comfortable position. 

Keep your chest and back straight during the movement. 

Stop lunging when your right thigh is parallel to the ground. Make sure your knees do not overshoot your toes.

Begin straightening your right leg, pushing up through your heel, and slowly returning your left foot to the starting position.

Alternate your feet and repeat the motion to complete one repetition.

Work your way up to do 3 sets of 12 reps.

8-Hamstring Stretches

How To Do:

Stand with your feet wider than shoulder-width apart.

Bend down from the waist to touch the floor.

Walk your hands to touch the right foot. Count to 3.

Walk your hands to touch the left foot. Count to 3. 

This completes one rep.

Work your way up to do 3 sets of 5-8 reps.