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-leg Romanian deadlift with a right-side cable resistance band is a dynamic exercise that focuses on balance, strength, and flexibility. This variation of the traditional deadlift emphasizes lower-body and core stability, while the use of a resistance band provides additional tension for a
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 also evident from the long list of muscles involved, as listed above. There are various forms of the squat. The single-leg squat is performed on
Introduction: The single-leg squat, also known as the pistol squat, is an advanced strength exercise that focuses on improving balance, coordination, and lower-body strength. This exercise is unique because it requires a high degree of stability and strength from your legs and core. Execution: Begi
Introduction: The single-leg stability ball hamstring curl is a challenging exercise that targets strengthening your hamstrings and improving your balance and stability. Execution: Begin by placing your upper back on the floor and your feet on a stability ball. Lift your hips so that your body form
Introduction: Single-Leg Toe Tapping is an effective exercise that targets your balance, coordination, and lower-body stability. It is a low-impact movement that helps strengthen your leg and glute muscles while also activating your core. Execution: Begin in a standing position with your feet hi
The Skate Machine simulates the movement of skating, providing a dynamic cardio workout that challenges both your lower and upper body. It is a fun and effective way to burn calories and improve your endurance. Execution: Step onto the Skate Machine and grip the handles firmly. Place your feet
Skater Jumps are a dynamic exercise that helps improve your coordination and balance while also training your lower body. This exercise mimics the lateral movements of a skater, making it a fun and challenging way to combine cardio and strength training. Execution Start with your feet hip-widt
The Ski Machine with cords is a dynamic cardio exercise that mimics the movements of cross-country skiing. This exercise provides a full-body workout that challenges both your endurance and muscular strength, without heavy impact on your joints. Execution: Step onto the Ski Machine and grasp the
The Ski Machine, also known as the Nordic Ski Machine, simulates the movement of cross-country skiing and provides a full-body workout. It is an excellent cardiovascular exercise that also builds strength without heavy impact on your joints. Execution: Step onto the machine and place your feet o
Would you like an exercise that helps strengthen your legs and glutes while also improving your balance and stability? Try the Ski Squat. This variation of the traditional squat simulates a skier's stance and is ideal for building strength in the lower-body muscles. Execution: Stand with your fe
Skipping is a dynamic exercise often considered a fundamental cardiovascular activity. It simulates a running motion in which your feet alternately leave the ground, but at a higher intensity. This exercise not only improves your endurance but also enhances your coordination and agility. Execution
Slow Butt Kicks are a fantastic cardio exercise that targets your lower body, with a special focus on your hamstrings and glutes. This exercise not only helps improve your endurance but also strengthens the muscles you need for better running performance. Execution Begin in a standing position w
The Smith Machine Bulgarian Split Squat is a powerful exercise that targets the lower-body muscles, with a particular focus on the quadriceps, hamstrings, and glutes. This variation of the traditional split squat offers additional stability thanks to the Smith Machine, allowing you to concentrate mo
Calf raises target the two main muscles in the calves: the gastrocnemius and the deeper-lying soleus. In this variation, you perform the exercise on a Smith machine. Smith machine calf raises Muscles involved: Calves: Soleus Gastrocnemius Plantaris (not present in everyone) Smith machine calf rais
The Smith Machine Squat is a popular exercise focused on strengthening the lower body. The guided movement provides additional stability and safety, allowing you to focus on proper execution without worrying about balance. Execution Set the Smith Machine to the correct height so that the bar is
The snatch is a dynamic weightlifting exercise that provides a full-body workout. It is a technically complex movement that requires explosive strength, mobility, and coordination, and it is unique in its ability to engage so many muscle groups simultaneously. Execution: Begin with the barbell
Spinning is indoor cycling on a stationary bike, combining changes in pace and resistance to train cardiovascular endurance.
The split squat on a stability ball is a variation of the dumbbell single-leg split squat. In the regular split squat, both feet remain on the floor. The single-leg split squat adds the difficulty of placing the rear foot on a bench. This not only requires more stabilizing work from the muscles, but
Introduction: The Split Squat Jump is a dynamic exercise that builds strength and explosiveness in your legs. It is a variation of the traditional squat and combines strength with plyometrics for an intense cardio workout that also improves your coordination. Execution: Begin in a standing posit
The Split Squat with Resistance Band is a dynamic exercise that promotes strength and stability in your lower body. Adding a resistance band gives this classic exercise an extra dimension, challenging your muscles in a unique way. Execution Begin by placing the resistance band under your front f
Introduction: The Split Tabletop is a dynamic exercise that improves your core stability while strengthening your glutes and hamstrings. This exercise is unique because it combines balance, strength, and coordination, providing a challenging full-body workout. Execution: Begin in a tabletop posi
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 also 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 o
The squat is a powerful exercise that focuses on strengthening your lower body and core. By performing this exercise regularly, you can not only increase your muscle strength but also improve your posture and reduce the risk of injuries. Execution Begin with your feet shoulder-width apart, toes
The combination of squats and boxing is a dynamic and powerful exercise that improves both your strength and cardiovascular health. This unique mix not only provides an intense lower-body workout but also improves your coordination, speed, and endurance. Execution Begin in a standing position wi