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 Leg Press Wide High Stance is a powerful exercise that targets the lower body, with a special focus on the glutes, hamstrings, and quadriceps. This variation, performed with a wide and high foot stance, places extra emphasis on the inner thighs and upper glutes, making it a unique addition to yo
The Low Start is a dynamic exercise that focuses on improving explosive power and speed. The unique starting position activates your muscles in a different way, leading to improved performance and a reduced risk of injury. Execution Begin in a low squat position with your feet shoulder-width apa
The lunge is a versatile leg exercise that helps you build strength and stability. It is unique because it not only trains your major leg muscles but also improves your balance and coordination. Execution: Stand upright with your feet hip-width apart. Take a large step forward with your right
The Lunge Front Kick is a dynamic exercise that combines strength, balance, and flexibility. This exercise is unique because it challenges not only your lower body but also improves your core stability and coordination. Execution Begin in a standing position with your feet hip-width apart. Tak
The lunge step-up is a lunge variation in which you not only rise up, but also extend the movement by bringing the back leg forward and upward instead of merely bringing it in. Stepping up increases the engagement of the leg muscles in general. Bringing the leg forward and upward increases the engag
Lunges are a fantastic exercise for strengthening and toning your lower body. Performing lunges on one side allows you to focus on the stability and strength of that one leg, resulting in a more intense workout. Execution Begin in a standing position with your feet hip-width apart. Step forwar
The combination of lunges and shoulder presses is a dynamic exercise that challenges both your lower and upper body. This exercise not only improves your strength but also your balance and coordination, making it an excellent addition to your fitness routine. Execution Begin with your feet hip-w
The Lying Glute Stretch is an effective exercise for improving the flexibility and mobility of your glutes. This stretch helps relieve tension and pain in the lower back, hips, and glutes, making it an excellent choice for both athletes and people who sit a lot. Execution Lie on your back on a c
The leg curl is the only exercise in which you can train the hamstrings (and the weaker sartorius) in isolation from other muscle groups. The hamstrings perform the function of bending the knee and are assisted in this by the weaker sartorius muscle. In this variation, a machine is used on which you
The Lying Leg Curl is an effective exercise aimed at strengthening the hamstrings. This exercise is unique because it isolates the backs of your legs, which can help improve your overall leg strength and balance. Execution Lie face down on the leg curl machine with the rollers just above your
The Lying Leg Curl Machine is an effective exercise focused on strengthening the hamstrings. This exercise offers a unique way to increase leg strength and improve hamstring flexibility, which is essential for better posture and a reduced risk of injury. Execution Lie face down on the machine wi
The Lying Straight-Leg Hamstring Stretch is an effective exercise for improving the flexibility and length of your hamstrings. This stretch helps reduce stiffness and may reduce the risk of injury, especially if you exercise regularly or have a sedentary job. Execution Lie on your back on a comf
Introduction: Get fit by bouncing on the mini trampoline! This fun and energetic exercise is not only a great cardio workout, but it is also gentle on your joints thanks to the springy surface. The mini trampoline offers a unique combination of fun and fitness that helps you burn calories, improve y
The Mountain Climber is a dynamic exercise that helps improve your fitness while training multiple muscle groups. It is an excellent exercise for both strength and cardio, and the great thing is that you can do it almost anywhere without any equipment. Execution Begin in a plank position with yo
Narrow stance squats with a resistance band are a fantastic exercise for strengthening your lower body. This variation of the traditional squat places extra emphasis on your inner thighs and glutes, while the resistance band provides additional resistance. This makes it an effective exercise for bot
The Pelvis Lift, also known as the bridge exercise, is a fantastic way to strengthen your core, glutes, and hamstrings. This exercise not only helps build muscle strength, but also improves your posture and can reduce back pain. Instructions Lie on your back with your knees bent and your feet
Introduction: Pile squats are a variation of the traditional squat that targets your inner thighs, glutes, and hamstrings. This exercise helps improve your flexibility and balance. Execution: Start with your feet wider than shoulder-width apart and your toes pointing outward. Keep your back straigh
The pistol squat is a challenging exercise for the legs and core. Below is a step-by-step explanation of how to perform this exercise: Stand upright with your feet shoulder-width apart. Lift one leg and extend it forward so that you are standing on one leg. Keep your other leg straight and bent, wi
The Pistol Squat, also known as the single-leg squat, is an advanced bodyweight exercise that offers an excellent way to develop strength, balance, and flexibility in your lower body. This exercise is unique because it not only challenges your muscles but also tests your balance and coordination. E
Power walking is a form of walking in which you walk at a faster pace than your normal walking pace. It is an excellent cardio exercise that helps you burn calories, improve heart health, and increase endurance without the stress on your joints associated with running. To perform power walking corr
The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is evident from the long list of muscles involved, as listed above. There can be many differences in how the squat is performed, such as with or wit
Want to strengthen your glutes and lower back with a simple yet effective exercise? The Prone Hip Extension is exactly what you are looking for. This exercise not only helps build strength but also improves your posture and stability. Execution Lie face down on a comfortable, flat surface. Place
The Prone Knee Curl with a resistance band is an effective exercise for strengthening the muscles in your legs and glutes. This exercise offers a unique combination of muscle activation and flexibility that is not often found in other exercises. Execution Begin by attaching a resistance band aro
The quadriceps are crucial muscles at the front of your thighs, essential for almost every movement. Training these muscles helps improve your overall leg strength and stability and can significantly enhance your performance in sports and daily activities. Execution Begin by standing with your f