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 Single Kettlebell Deadlift is a powerful exercise that focuses on strengthening your lower body and core. Using a single kettlebell not only builds strength but also improves balance and stability. Execution Place a kettlebell between your feet, which are hip-width apart. Bend at your hips
The Single Leg Calf Raise is an effective exercise for strengthening and developing the calf muscles. This exercise is unique because you can perform it anywhere and because it requires balance and concentration, which provides additional benefits for your coordination and stability. Execution
Do you want to effectively train your glutes and hamstrings with an exercise that also improves your balance and core stability? Then try the Single Leg Hip Extension. This exercise is ideal for isolating the glutes and may help improve your posture and reduce back pain. Execution Lie on your back
The Single Leg Hip Lift is a powerful exercise that targets strengthening your glutes and hamstrings while also improving your core stability. This exercise is unique because it focuses on one leg at a time, which helps correct muscle imbalances. Execution Lie on your back with your arms by your
Introduction: The Single Leg Hop is a dynamic plyometric exercise that helps improve balance, coordination, and explosive leg power. It is an excellent exercise for athletes looking to improve their performance or anyone wanting to work their lower body. Execution: 1. Start by standing on one leg,
If you are looking for an effective way to train your lower body, the Single-Leg 45-Degree Incline Leg Press is an excellent choice. This exercise focuses on isolating the muscles in one leg at a time, providing an intense workout and helping to correct muscle imbalances. Execution Begin by sett
The Single-Leg Bridge with Extended Leg is an excellent exercise for strengthening your glutes, hamstrings, and core. This variation of the traditional bridge exercise increases the intensity by providing an additional challenge to balance and stability. Execution Lie on your back with your ar
The single-leg calf raise on the leg press machine is an effective exercise for isolating and strengthening the calf muscles. This exercise offers a unique way to train each calf individually, which helps correct imbalances between the legs. Execution Find a leg press machine and set the weight
The Single-Leg Deadlift is a powerful exercise that focuses on balance, strength, and stability. What makes this exercise unique is that it not only challenges your lower body, but also engages your core and balance, leading to improved posture and functional strength. Execution Begin in a stand
Introduction: The Single-Leg Deadlift Hop is a dynamic exercise that combines balance, strength, and explosiveness. It is a challenging movement that not only strengthens your lower body but also improves your core stability and coordination. Execution: Begin in a standing position with your fee
The Single-Leg Deadlift to Row is a dynamic exercise that combines balance, strength, and coordination. This exercise focuses on strengthening your lower body while also engaging your back and core. The unique benefit of this exercise is that it not only strengthens your muscles but also improves yo
The Single-Leg Deadlift V2 is a powerful exercise that focuses on balance, coordination, and strengthening your lower body. This variation places extra emphasis on your hamstrings and glutes, while also engaging your core for stability. Execution Begin in a standing position with your feet hip-w
Introduction: The Single-Leg Deadlift with Knee Lift is an excellent exercise for improving your balance, strength, and coordination. This exercise targets not only your lower body, but also strengthens your core and improves your stability. Execution: Follow these steps to perform the Single-Leg D
Single-Leg Drops are an excellent exercise for strengthening your core and improving your balance. This exercise targets body stability by isolating each side separately, creating a unique challenge and benefits. Execution Lie on your back on a mat, with your hands by your sides or under your gl
The Single-Leg Dumbbell Lunge is an excellent exercise for improving your balance, coordination, and lower-body strength. Using dumbbells increases the intensity and focuses on individual leg strength and stability. Execution Hold a dumbbell in each hand and stand upright. Step forward wit
The single-leg Romanian deadlift with a dumbbell is an effective exercise that targets improving your balance, strength, and stability. By standing 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 and s
The Single-Leg Dumbbell Squat is an excellent exercise for improving your balance, strength, and coordination. By squatting on one leg, you challenge not only your leg muscles but also your core stability and balance. Execution Hold a dumbbell in one hand and stand upright. Place your feet
The Single-Leg Foot-Elevated Hip Thrust is a powerful exercise that targets the glutes and hamstrings. By using one leg and placing the other on an elevated surface, the intensity is increased, leading to more isolated muscle activation and improved balance. Execution Find a stable bench or elev
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 perform this function. This exercise therefore also fits into a glute workout. The glutes work hardest in this exercise. A good
The Single-Leg Glute Bridge is a powerful exercise focused on strengthening your glutes and hamstrings. This variation of the traditional glute bridge places greater emphasis on individual leg strength and stability, making it an excellent choice for improving muscle imbalances and increasing the in
The Single-Leg Hamstring exercise is an effective way to strengthen your hamstrings using your own body weight or a set of dumbbells. This exercise focuses on isolating the hamstrings, providing an intensive workout for this specific muscle group. Execution Start by standing on one leg, with the
The hip thrust is the exercise that requires the greatest contribution from the glutes. As with the glute bridge, you work the glutes, erector spinae, and hamstrings by bringing your back and legs into one line. The hip thrust is possibly one of the exercises that has grown most in popula
The Single-Leg Hip Thrust is a powerful exercise focused on strengthening your glutes and hamstrings. This exercise provides a unique challenge because it requires balance and stability, leading to improved muscle coordination and lower-body strength. Execution Find a stable bench or elevated su
Introduction: The Single-Leg Hip Thrust is an effective exercise for strengthening and isolating your glutes. This variation of the traditional hip thrust places greater emphasis on training each glute individually, promoting better balance and muscle development. Execution: Begin by placing your u