without use of machine or having anyone hold you?

My glutes and hamstrings are not very strong and that's why I tore my ACL (says my physical therapist) years ago while doing gymnastics . They mostly put me on a stationary bike. I tore my left ACL multiple times :/

Maybe I am not searching hard enough because when I look online for glute ham exercises they always have those equipment. I don't have anyone to hold my legs right now. I tried do do those glute ham raise and they were difficult. lol.

I just wanna be able to do them at home.

My book has quite a few exercises. On a weekly basis my hamstrings are sore since they are a tad weak being a cyclist \ wannabe runner.
One legged romanian dead lifts help the hamstrings.
Squats help both.
Invisible chairs, lunges, side lunges, and squat jumps are others. Squat jumps and burpees are fun as heck btw.
Squat jumps you start from a squat and jump as high as you can. Land and repeat. It gets painful quite fast.

There aren't many exercises that specifically target hamstrings. The only two I've used are Good Mornings and Straight Legged Deadlifts. These are both barbell exercises. If you do these, do not do them dynamically. Go slow. Most lifting exercises for the legs will have a glute component.
https://www.exrx.net/Lists/ExList/Thi...#anchor1942303

There is a bodyweight version of good mornings. It felt rather odd when I was doing them yesterday.

no jumping or other jerky motions. at least at first,or you'll just git tears agin. try a lite wieght kettle bell on yer toes and sit in a chair, to start.

squats and lunges, I would think.

Cook hip-up
That's the idea, but the non-working leg should be held to the chest. Small ROM. Drive through the heel.

Single-leg DL
notice that the knee is not locked, but should be bent about 20 degrees.

Stability ball hamstring curls w/glute bridge
If that's too easy, single-leg is a lot harder.

These will work for specific glute and ham strengthening. Also, if your PT didn't teach you exercises like these, get a different PT.

The problem with just doing lunges to try to address hamstring and glute weakness is that glute insufficiency is common, leading to synergistic dominance of the hamstrings, which makes exercises with relatively high loads and requiring strong hip extension painful in the hamstrings and the hamstring portion of the adductor magnus, because they're really not nearly as good of hip extensors as the glute max. What I've seen in clients is that when attempting lunges, they shorten the stride to shift the work back to the quads; this is doubly problematic because the quads are also inhibited by tight or overactive hamstrings (altered reciprocal inhibition), and the lunges are garbage. With a gradual progression to a longer stride, as well as targeted hip-extensor strengthening, the lunges get a lot better, and a lot faster than just simply doing lunges and hoping for the best.

I have the 2 largest Superbands.

https://www.performbetter.com/detail....tegoryID_E_358

I cut them so I could use them as regular bands, and I do deadlifts with them.

Works great.

here's another option...

https://www.youtube.com/user/Performa...03/E_coZsl0OLE

I'm borrowing this orange band from a friend. It says eliteft on it. I didn't really knwo what to do with it. I did use it to assist me in my chin ups.

too late to change PT now. that was many years ago. they put me on a stationary bike on the highest resistance for 20 minutes, then stretched, then we did stuff on the balance ball thing, then they made me sit on a office chair with wheels and "walk" around, a bunch of single leg squats which were extremely easy for me at that time. I also remember them telling me to do plies - the stuff in ballet.
I was in physical therapy for almost 4 months then they let me return back to gymnastics and then i got injured again a in a few months.
returned back to PT with a different PT but we did most of the same things - a lot of resistance bands, doing 'duck' walks, lunges, stretching (I never felt any type of stretch they stretched me whatsoever.) and few times we jump roped and box jumps

Those things would likely be very easy for a competitive gymnast. The former D1 gymnasts I have worked with have flown right through all the exercise progressions, and we're talking out of shape 30-somethings with kids. They're just built to be athletes.

Not really sure about the rationale for putting you on a spin bike for 20 min. From what you said, your quads weren't the issue.

Another suggestion: Try the Thomas test. Depending on what it tells you, you may need to stretch your hip flexors. Via the same reciprocal inhibition mechanism I mentioned before, tight hip flexors lead to underactive glutes, which lead to overactive hamstrings and adductor magnus.