Explore hamstring exercises with barbells, dumbbells, cables, machines and bodyweight. Find technique guidance and practical training variations.
Hamstring exercises target the muscles along the back of the thighs. This category includes hip-hinge movements, leg curls and bodyweight variations using equipment such as barbells, dumbbells, cables and machines.
The hamstrings assist with hip extension and knee flexion. Exercises such as Romanian deadlifts, seated leg curls and glute-ham raises train these functions in different ways. Select a variation that matches your experience and equipment, since range of motion, resistance and setup vary between exercises.
For hip-hinge exercises, keep your spine controlled and send your hips back before standing tall. During leg curls, keep the pad aligned with the lower leg and move smoothly rather than swinging. Use a load you can control, and stop if you feel sharp or unusual pain.
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The Dumbbell Lunge Pulse is a dynamic exercise that builds strength and stability in your lower body while also engaging your core. This variation of the traditional lunge adds a pulsing movement at the bottom of the exercise, providing an additional challenge for your muscles. Execution: Begin
The Dumbbell Lunge to Overhead Press is a dynamic compound exercise that requires both strength and coordination. This exercise combines a lunge with an overhead press, allowing you to train multiple muscle groups in one movement. The unique benefit of this exercise is that it strengthens not only y
Introduction: Dumbbell lunges are a powerful lower-body exercise that targets several muscle groups. This exercise not only helps build muscle mass, but also improves your balance and coordination. Execution: Begin with a dumbbell in each hand at your sides. Stand upright with your feet hip-width a
Dumbbell Lunges On the Spot is a dynamic exercise that focuses on strengthening and toning your lower body. Using dumbbells increases the intensity, leading to improved muscle definition and strength. Execution Begin by standing with your feet hip-width apart, holding a dumbbell in each hand at
The Dumbbell Lying Leg Curl is an effective exercise for strengthening the hamstrings. This exercise is unique because you use a dumbbell, which provides controlled resistance and helps isolate the muscles. Execution Lie face down on a flat bench and hold a dumbbell between your feet. Make
The Dumbbell Narrow Stance Squat is a powerful exercise that targets the lower-body muscles, with a special focus on the quadriceps. The narrow foot stance places extra emphasis on this muscle group, distinguishing this exercise from the traditional squat. Execution Begin by standing upright wit
Introduction: The Dumbbell One-Arm Straight-Leg Deadlift is an effective exercise that targets the stability and strength of your lower body and core. What makes this deadlift variation unique is that it forces you to maintain your balance, providing an additional challenge for your stabilizing musc
The Dumbbell Overhead Lunge is a dynamic exercise that combines strength, balance, and coordination. Adding weights overhead increases the challenge for your upper body while your legs and core work hard to maintain stability. Execution Begin standing with your feet hip-width apart, holding a du
The Dumbbell Plyo Squat is a dynamic exercise that combines strength, explosiveness, and endurance. Adding dumbbells increases the intensity of the traditional plyometric squat, leading to improved performance and greater calorie burn. Execution Begin standing with your feet shoulder-width apart
The Dumbbell Rear Lunge is a powerful exercise that focuses on strengthening and toning your lower body. Using dumbbells increases the intensity, leading to improved muscle definition and strength. Execution Start by standing with your feet hip-width apart, holding a dumbbell in each hand at you
Introduction The Dumbbell Rear Lunge from Step is a dynamic exercise that focuses on strengthening and toning your lower body, with additional emphasis on balance and stability. Starting this exercise from an elevated surface increases the intensity and depth of the movement, providing unique benefi
Lunges could be considered single-leg squats. Like the squat, it is a compound exercise that involves multiple joints. However, during lunges, you hardly need to lean forward from the hips. The lower back and hamstrings therefore work relatively less hard, while more emphasis is placed on the quadri
If you're looking for an effective way to train your lower body, the Dumbbell Reverse Lunge is an excellent choice. This exercise offers a unique combination of balance, strength, and flexibility, making it a valuable addition to your training routine. Execution Start by standing with your fee
If you are looking for an effective way to train your lower body, the Dumbbell Reverse Lunge On the Spot is an excellent choice. This exercise combines the benefits of lunges with the additional weight of dumbbells, intensively targeting your legs and glutes. Execution Start standing with your f
The Dumbbell Reverse Lunge Pulses is a dynamic exercise that combines strength and stability. By adding the pulse movement to the traditional reverse lunge, you increase the intensity and focus on the lower-body muscles. This exercise offers a unique way to tone your legs and glutes while also impro
Dumbbell reverse lunges are a fantastic exercise for strengthening and toning your lower body. This variation of traditional lunges places more emphasis on your hamstrings and glutes, while also helping to improve your balance and coordination. Execution Hold a dumbbell in each hand and stand
The Dumbbell Romanian Deadlift is an effective strength exercise that targets the back of your body, particularly your hamstrings and lower back. This exercise is unique because it helps you develop both strength and flexibility in your hamstrings while also improving your core stability. Execution
The dumbbell Romanian deadlift is an effective exercise that targets the posterior chain, particularly the hamstrings and lower back. This variation offers a unique way to improve stability and balance while simultaneously working on strength and flexibility. Execution Begin standing with your f
The Dumbbell Romanian Deadlift is an effective strength exercise that targets the posterior chain, especially the hamstrings and lower back. This exercise is unique because it helps improve both strength and flexibility in the hamstrings and lower back. Execution Begin by standing with your fe
With side lunges, also called lateral lunges, you step sideways into a lunge instead of forward or backward. This sideways push requires more effort from the muscles that move the legs inward (adductors) and the muscles that move them outward (abductors). The smaller gluteal muscles are primarily re
The Dumbbell Side-to-Side Side Squat is a dynamic exercise that combines strength and flexibility. This exercise is unique because it challenges not only your lower body but also improves your stability and coordination. Execution Begin standing with your feet shoulder-width apart, holding a dum
The Dumbbell Single-Leg Deadlift is a powerful exercise that focuses on improving your balance, strength, and stability. By performing this exercise on one leg, you challenge not only your muscles but also your coordination and focus. Execution Begin by holding a dumbbell in your right hand whil
If you are looking for an effective way to strengthen your glutes while also improving your core and balance, the Dumbbell Single-Leg Glute Bridge is an excellent choice. This exercise targets the gluteus maximus, but also activates your hamstrings and lower back, making it a versatile addition to y
The Dumbbell Single-Leg Side Lunge is a dynamic exercise that focuses on improving your balance, strength, and flexibility. By combining a side lunge with balancing on one leg, this exercise offers a challenging way to engage multiple muscle groups simultaneously. Execution Begin by holding a du