A Home Gym can range from a simple pair of Adjustable Dumbbells and Bench for Bench Press to a total Home Gym with Lat Pull downs, Chin Up bars, Bench Press / Shoulder Press, Leg Press and
even Hamstring Curls.
Not exact matches
It's
even possible to do isolation exercises like leg extensions and
hamstring curls!
To target your
hamstrings and glutes, try performing a modifed
hamstring curl using a stability ball, sliders, paper plates, or
even a towel.
If you find you STILL can't get it, another trick I like to use is to do a set of stiff - legged deadlifts right before squatting... not heavy, but just enough to «wake up» the
hamstrings and get them activated so they're easier to feel in this squat movement (you could potentially
even do a light set of leg
curls if you also can't feel your hams during Stiff - Legged Deadlifts, too).
Exploring multiple sets of the Nordic
hamstring curl exercise, Marshall et al. (2015) noted that a single set of 5 repetitions led to substantial reductions in peak eccentric knee flexion moments during the exercise, with
even further reductions in subsequent sets, implying that performing the Nordic
hamstring curl prior to practice or other exercise might not be advisable.