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Leg Swings

HamstringsBodyweightBeginner

Swinging one leg front to back, and side to side, holding something for balance. Dynamic hip mobility to be done before training, not after.

Lying Hamstring Walkout

HamstringsBodyweightBeginner

From a glute bridge, walking the heels out and back while holding the hips up. Loads the hamstrings without any equipment at all.

Nordic Hamstring Curl

HamstringsBodyweightAdvanced

Kneeling with the ankles pinned and lowering the torso to the floor under hamstring control. The best-evidenced exercise there is for preventing hamstring strains.

Seated Forward Fold

HamstringsBodyweightBeginner

Sitting with the legs straight and folding forward over them. A long, patient hamstring stretch for the end of a session.