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 Kettlebell Sumo Squat is a powerful exercise that targets strengthening and toning your lower body, with a special focus on your inner thighs, glutes, and hips. This variation of the traditional squat adds an extra dimension to your workout through its unique stance and the use of a kettlebell.
The Kettlebell Sumo Squat off Stepbox is a dynamic exercise that combines strength and flexibility. The unique combination of a sumo squat and the use of a stepbox increases the intensity and improves squat depth while also challenging your balance and coordination. Execution Begin by placing a
The Kettlebell Swing is a dynamic exercise that combines strength, endurance, and explosiveness. It is a versatile movement that helps improve cardiovascular fitness while training multiple muscle groups simultaneously. Execution Set your feet shoulder-width apart and hold the kettlebell with bo
The kettlebell swing is a dynamic exercise that combines strength, flexibility, and endurance. It is a fantastic way to engage multiple muscle groups simultaneously while also giving your cardiovascular system a boost. Execution Stand with your feet slightly wider than shoulder-width apart, with
The Kettlebell Swing is a dynamic exercise that combines strength, endurance, and explosiveness. It is a versatile movement that challenges your entire body, with a focus on the posterior chain. This exercise offers unique benefits such as improved posture, a stronger core, and increased fat burning
The Knee Claps exercise is a dynamic movement that helps improve your coordination and balance while working your lower body and core muscles. This exercise is unique because it combines cardiovascular and strength-training elements, allowing you to have a maximum impact on your fitness in a short a
Knee Flexes effectively work on the strength and flexibility of your leg and glute muscles. This exercise helps improve your balance and coordination, which are essential for everyday movements and other sports activities. Execution: Begin in a standing position with your feet shoulder-width apa
Introduction: Knee Hugs are an excellent exercise for strengthening your core and stretching your hip flexors. This exercise also helps improve your balance and coordination. Execution: Begin by standing on a flat surface. Lift one knee and pull it toward your chest with both hands while keeping th
The Knee Tuck Jump is an explosive exercise that helps improve your jumping power and coordination. It is a dynamic movement that challenges not only your legs but also your core stability. Execution: Start in a standing position with your feet shoulder-width apart. Bend your knees slightly an
The Kneeling Leg Curl Machine is an effective exercise focused on strengthening and toning your hamstrings. This exercise offers a unique way to improve your leg strength, focusing on the back of your legs, an area often overlooked in many training routines. Execution Begin by adjusting the mach
If you are looking for a dynamic exercise that improves both your strength and explosiveness, Kneeling Squat Jumps are an excellent choice. This exercise combines the benefits of squats with the intensity of plyometric jumps, giving you a full-body workout that particularly challenges your lower bod
Introduction: The Landmine Curtsy Lunge is a dynamic exercise that targets multiple muscle groups simultaneously. What makes this exercise unique is that it not only trains your legs, but also places a strong emphasis on your glutes and improves your core stability. Execution: Begin by placing one
The Landmine Deadlift is a variation of the traditional deadlift in which one end of a barbell is placed in a landmine holder or corner. This exercise offers a unique way to improve your strength and stability, with a focus on the lower back, legs, and core. Execution Place one end of the barb
The Landmine Squat is a dynamic strength exercise that targets strengthening your lower body using a landmine setup. This exercise provides a unique load on your muscles due to the angle of the bar, creating a different stimulus than traditional squats. Execution Place one end of a barbell in
The Landmine Thruster is a dynamic exercise that combines strength and explosiveness. It is an excellent way to train multiple muscle groups simultaneously, making your workout more efficient. Execution Place one end of a barbell in a landmine or securely in the corner of a room. Stand wit
Introduction: Lateral bounds are a dynamic exercise primarily focused on improving lateral mobility and explosiveness. This exercise helps strengthen your legs and improves your balance and coordination. Execution: Start with your feet hip-width apart. Bend your knees slightly, then jump powerfully
The Lateral Knee Tap is a dynamic exercise that targets your coordination, balance, and lower-body muscles. This exercise is unique because it not only strengthens your muscles but also improves your ability to change direction quickly, which is especially useful in various sports. Instructions
Learn the stability ball leg curl: roll the ball towards you with your heels while your hamstrings, glutes and core control the movement.
Leg Kicks are a dynamic exercise that helps strengthen your leg and core muscles. They also improve your balance and coordination while increasing your flexibility. Execution: Begin in a standing position with your feet hip-width apart. Place your hands on your hips or hold them extended for b
Like the squat, the leg press is a compound exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as listed above. However, because the upper body is in a fixed position, it is easier to concentrate on using the legs. In a
The Leg Press Machine is a popular exercise for strengthening your lower body. It offers a safe and effective way to train your legs and glutes, with less risk of injury compared with free weights. Execution Sit on the machine with your back and head comfortably against the backrest. Place you
The Leg Press Machine Close Stance is a powerful exercise aimed at strengthening your lower body. By placing your feet close together, you place more emphasis on the quadriceps and the outer thighs, while also training the glutes and hamstrings. Execution Find a leg press machine and adjust the
The Leg Press Machine with a normal stance is a popular exercise for strengthening your lower body. This exercise offers a safe and effective way to train your legs and glutes, with less risk of injury compared with free weights. Execution Sit on the leg press machine with your back and head com
If you are looking for an effective way to train your lower body, the Leg Press Wide High Stance is an excellent choice. This variation of the leg press targets a broader range of muscle groups through a unique stance and execution. It provides an excellent way to build strength and mass in your leg