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 Quadruped Leg Extension is an effective exercise that targets strengthening your glutes and lower back. This exercise is unique because it helps you develop stability and balance while working on muscle strength. Execution Begin on your hands and knees in a tabletop position, with your knees
Introduction: Rack pulls are a variation of the traditional deadlift in which the barbell starts from a higher position, usually at knee height or slightly above. This exercise primarily targets the upper portion of your deadlift and helps improve your pulling strength and explosiveness. Execution:
If you are looking for an effective way to strengthen your glutes and hamstrings, the Raised Bench Hip Lift is an excellent choice. This exercise is unique because it allows you to work deeply into the muscles while also improving your core stability. Execution Find a bench or elevated platform
Do you want to train your glutes and hamstrings effectively? Then the Raised Bench Single-Leg Hip Lift is the perfect exercise for you. This exercise focuses on isolating these muscle groups and offers a unique way to build stability and strength. Execution Find a bench or elevated platform that
The rear decline bridge / glute bridge focuses on extending the back and aligning the upper body with the lower body. The erector spinae in the back, glutes, and hamstrings are involved. This exercise therefore also fits into a glute workout. The glutes work hardest during this exercise. A good exer
The Recumbent Cycle Cross Trainer is a versatile fitness machine that allows you to perform a low-impact cardiovascular workout while sitting comfortably. This machine is ideal for people with back problems or for those looking for an alternative to the traditional exercise bike or treadmill. Execu
Introduction: The Recumbent Elliptical Cross Trainer is a unique combination of a recumbent bike and an elliptical trainer. It provides a low-impact cardio workout that is ideal for people of all fitness levels, especially if you have knee or back problems. This exercise strengthens your heart and l
If you are looking for an effective, low-impact way to improve your cardiovascular health while strengthening your muscles, the Recumbent Stepper Cross Trainer may be the perfect choice for you. This unique fitness machine combines the movements of a recumbent bike and a stepper, giving you a full-b
The Recumbent Upright Cycle is a comfortable and effective way to work on your cardiovascular fitness. What makes this exercise unique is that you sit in a reclined position, which places less strain on your back and joints than traditional cycling. Execution: Find a recumbent bike and adjust th
Introduction: Resistance Band Leg Raises are an effective exercise for strengthening your lower body, particularly the hip flexors and lower abdominal muscles. Using a resistance band makes the exercise more intense than traditional leg raises. Execution: Follow these steps to perform the exercise
Introduction: Resistance Band Squats are a fantastic way to develop strength and flexibility in your lower body. Using a resistance band adds an extra dimension to the traditional squat, providing more resistance and therefore a more intense workout. Execution: Follow these steps to perform the exe
Lunges can be viewed as squats on one leg. Like the squat, it is a compound exercise that involves multiple joints. However, during lunges, you need to lean forward from the hips little or not at all. As a result, the lower back, glutes, and hamstrings work relatively less hard, while more emphasis
Lunges could be considered squats on one leg. Like the squat, it is a compound exercise that involves multiple joints. However, during lunges, you hardly need to lean forward from the hips. As a result, the lower back and hamstrings work relatively less hard, while more emphasis is placed on the qua
Lunges can be viewed as squats on one leg. Like the squat, it is a compound exercise that involves multiple joints. However, during lunges you barely need to lean forward from the waist. The lower back and hamstrings therefore work relatively less hard, while more emphasis is placed on the quadricep
The reverse lunge is a popular leg exercise that targets the muscles in your lower body, including your glutes, hamstrings, and quadriceps. It is a variation of the traditional lunge and offers unique benefits because it places less pressure on your knees and helps improve your balance and coordinat
The Reverse Lunge + Knee Lift is a dynamic exercise that combines balance, strength, and coordination. This exercise is unique because it challenges not only your lower body but also improves your core stability and balance. Execution: Begin in a standing position with your feet hip-width apart.
The reverse lunge with a resistance band on your left leg is a dynamic exercise that focuses on strengthening your lower body, with additional emphasis on the glutes and hamstrings. This variation adds resistance, which helps improve your balance and stability. Execution Start by securing one en
The Reverse Lunge With Resistance Band is a dynamic exercise that promotes strength and stability in your lower body. Adding a resistance band makes the exercise more intense, leading to greater muscle activation and improved balance. Execution Start by attaching a resistance band to a fixed poi
If you're looking for an effective way to train your lower body, reverse lunges are an excellent choice. This exercise focuses on strengthening and toning your legs and glutes while also improving your balance and coordination. Execution Begin standing with your feet hip-width apart. Take a la
Reverse lunges, also called backward lunges, are an exercise for strengthening and toning your lower body. They offer a variation on the traditional lunge by reversing the movement, which places a different load on the muscles. Execution Begin in a standing position with your feet hip-width apar
Reverse lunges from a step is a dynamic exercise focused on strengthening and toning your lower body, with additional emphasis on balance and stability. Performing this exercise from an elevated surface increases the intensity and depth of the movement, creating more of a challenge and better result
The Reverse Nordic Curl is a powerful exercise that focuses on strengthening and stretching your quadriceps and hip flexors. This often-overlooked exercise offers a unique combination of strength training and flexibility improvement for the front of your legs. Execution Begin in a kneeling posit
The Lunge to Knee Drive is a dynamic exercise that combines strength, balance, and coordination. This exercise focuses on strengthening your lower body while also improving core stability. The unique benefit of this exercise is that it not only strengthens your muscles but also raises your heart rat
The Stiff-Leg Deadlift, also known as the Romanian Deadlift, is a compound exercise and a variation of the deadlift that intensely engages multiple muscles in your legs and back. This exercise is often performed with a barbell, but alternative variations also use dumbbells, kettlebells, or pulley ca