Скачать или смотреть 5-Minute Hamstring Exercises Without Weights | No-Impact Home Workout for Women

This is a no impact yet powerful 5-minute hamstring workout for women designed to target the back of your legs with precision and control. This routine uses your own bodyweight, along with simple props, to strengthen and lengthen your hamstrings and glutes — all while keeping your joints happy.

We’ll move through five focused, floor-based exercises — glute raises, hamstring curls, single-leg glute lifts, donkey kicks, and hamstring curl pulses — to activate and tone your entire posterior chain.

💫 No weights. No jumping. Just mindful movement and deep muscle activation.

🌟Perfect as a quick standalone session, a finisher after your iGnite class, or a gentle recovery-day workout to keep your body strong, balanced, and grateful.

✅ Recommended Equipment: Foam Roller and Yoga Block (but can be done without)


Timestamps
0:00 Intro
0:39 Glute Raises
01:26 Hamstring Curls/Rollouts
02:04 Single Leg Right Glute Bridge with Left Leg- Lift and Lower
02:33 Single Leg Left Glute Bridge with Left Right- Lift and Lower
03:00 Glute Raise
03:24 Hamstring Curls/Rollouts
04:08 Right Donkey Kick
04:45 Right Hamstring Curl Pulse
05:20 Left Donkey Kick
05:48 Left Hamstring Curl Pulse
06:19 Conclusion

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