Whether you're looking to improve your athletic performance or shape up your lower body, hamstring curls are a must-try exercise. The hamstrings, located in the back of your thighs, play a crucial role in knee bending, hip extension, and leg rotation. While compound movements like squats and deadlifts can strengthen your hamstrings, incorporating hamstring curl variations into your workout routine can provide targeted benefits for lower-body strength, injury prevention, and aesthetics. Here are six different hamstring curl exercises that you can do without any fancy equipment.

1. Standing Hamstring Curl

Difficulty level: Easy to moderate

This standing, single-leg hamstring curl can be done with just your bodyweight or a resistance band looped around your ankles. Stand with your feet hip-width apart and slowly draw your left heel toward your butt while keeping your right foot planted. Repeat for the specified number of repetitions, then switch legs.

2. Seated Hamstring Curl

Difficulty level: Easy to moderate

To perform seated hamstring curls, anchor a resistance band to a sturdy object and sit on a bench or chair facing the anchor point. Extend your right leg and loop the band around your ankle. Slowly draw your right heel back toward the bench, then extend your leg to return to the starting position. Repeat for the specified number of reps, then switch legs.

3. Glider Hamstring Curl

Difficulty level: Easy to moderate

The glider hamstring curl adds an extra challenge to the glute bridge exercise. Lie on your back with your knees bent and your left heel resting on a glider. Lift your hips off the ground and extend your left leg by sliding the glider away from your body. Use your hamstrings and glutes to slide the glider back toward your body. Repeat on both sides for the specified number of reps.

4. Lying Hamstring Curl

Difficulty level: Moderate to challenging

The lying hamstring curl can be done with a dumbbell or a resistance band. Lie face down with your legs together and your forehead resting on your hands. Draw your heels toward your butt while keeping your thighs pressed against the ground. Slowly lower your feet back toward the ground and repeat for the specified number of reps.

5. Stability Ball Hamstring Curl

Difficulty level: Moderate to challenging

The stability ball hamstring curl challenges your balance and engages your core muscles. Lie face up with your legs extended and your calves resting on a stability ball. Lift your butt off the ground and draw your heels toward your butt, rolling the ball toward you. Extend your legs to return to the starting position and repeat for the specified number of reps.

6. Nordic Hamstring Curl

Difficulty level: Challenging

The Nordic hamstring curl is an advanced exercise that requires hamstring strength and control. Start in a tall kneeling position with your feet anchored. Slowly lower your torso to the floor, then use your hamstrings and glutes to lift yourself back up. Repeat for the specified number of reps.

By incorporating hamstring curls into your workout routine, you can maximize your lower-body strength, prevent injuries, and achieve a shapelier butt. These exercises are versatile, target the hamstrings effectively, and can be modified to suit your fitness level. So, add some hamstring curls to your next workout and unlock the full potential of your lower body!