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 Squat Bicep Curl is an excellent combination exercise that challenges both your lower and upper body. By combining the squat with the bicep curl, you work your leg and arm muscles simultaneously, providing an efficient and effective workout. Execution Begin standing with your feet shoulder
If you're looking for a dynamic exercise that improves both your strength and cardiovascular endurance, Squat Jumps are an excellent choice. This exercise combines the traditional squat with an explosive jump upward, making it a powerful workout for both your lower body and your heart. Execution
Looking for an exercise that improves both your strength and explosiveness? Squat Jumps are for you. This dynamic movement combines the traditional squat with an explosive jump, raising your heart rate and challenging your muscles to the maximum. Execution Begin in a standing position with your
Introduction: Squat Pulses are a dynamic variation of the traditional squat. They help strengthen your lower body by maintaining constant tension on the muscles, leading to improved muscular endurance and toning. Execution: Begin with your feet shoulder-width apart. Slowly bend your knees as if you
The Squat Walk is a dynamic exercise that builds strength and endurance in your lower body while also improving core stability. This exercise combines the benefits of the traditional squat with the added intensity of movement, making it an excellent choice for anyone looking to take their workout to
The Squat Windmill combines the strength of a traditional squat with the flexibility and balance required for the windmill movement. This exercise is unique because it not only strengthens your lower body, but also improves your core stability and shoulder mobility. Execution Begin in a standing
The Stability Ball Leg Curl is an effective exercise that targets strengthening and toning your hamstrings while also improving your core stability. This exercise offers a unique challenge because it uses a stability ball to test your balance and coordination, leading to better performance in both d
The Stair Climber is an effective cardio exercise that helps build endurance and strengthen your lower body. It simulates climbing stairs, which is an excellent way to burn calories and raise your heart rate. Execution: Step onto the Stair Climber and begin with a light warm-up to warm up your m
The Standing Backbend is a powerful stretch that targets your anterior chain while also strengthening your back, shoulders, and arms. This exercise not only helps improve the flexibility of your spine but also stimulates blood circulation and may help reduce stress. Execution Begin standing with
The Standing Bow Hamstring Stretch is an effective exercise for improving the flexibility and strength of your hamstrings. This stretch also helps reduce tension in the lower back and improves your overall balance. Execution Begin by standing on a flat surface with your feet hip-width apart. B
Want strong, well-defined calves? The Standing Calf Raise on the Smith Machine is an excellent choice. This exercise specifically targets the calf muscles and, thanks to the stability of the Smith Machine, provides a way to train your calves intensely. Execution Set the Smith Machine to the corr
The Standing Calf Stretch is a simple but effective exercise for stretching the muscles in your calves. This stretch helps improve flexibility and may reduce tension in the lower legs, which is especially useful after an intense workout or a long day of standing. Execution Find a wall or anoth
The Standing Gastrocnemius Stretch is a simple but effective exercise for stretching the calf muscles. This stretch helps improve flexibility and may reduce the risk of injury, especially if you run or jump frequently. Execution Find a wall or another stable surface to lean against. Place your
Want to effectively train your glutes without using heavy weights? Then the Standing Glute Kickback is an excellent exercise for you. This exercise focuses on strengthening and toning your glutes and helps improve your balance and coordination. Execution Begin in a standing position with your fe
The Standing Hamstring Calf Stretch with a resistance band is an effective exercise for improving the flexibility and strength of your lower body. This stretch targets your hamstrings and calves, and using a resistance band allows you to easily adjust the intensity. Execution Stand upright and p
The Standing Hip Extension is an effective exercise for strengthening your glutes and hamstrings. This exercise not only helps build muscle mass but also improves your posture and balance. Execution Begin standing with your feet hip-width apart. Stabilize yourself by lightly engaging your abdo
The leg curl is the only exercise in which you can isolate the hamstrings (and the weaker sartorius) from other muscle groups. The hamstrings perform the function of bending the knee, assisted by the weaker sartorius muscle. This variation uses a machine that allows you to perform the exercise stand
The Standing Leg Elevated Hamstring Stretch is an effective exercise for improving the flexibility and length of your hamstrings. This stretch helps reduce tension in your lower back and improves your overall mobility. Instructions Find an elevated surface, such as a bench or a step, where you c
Standing Leg Kicks is a dynamic exercise that focuses on improving flexibility, balance, and strength in the lower-body muscles. This exercise is unique because it not only trains your muscles but also helps improve your coordination and stability. Execution Begin in a standing position with you
The Standing Quadriceps Stretch Side Angle is an effective stretch that targets your quadriceps and improves flexibility in your hips. This exercise is ideal after an intense workout or as part of your warm-up or cool-down routine because it helps reduce muscle tension and increase your range of mot
The Standing Toe Touch is a simple yet effective stretch that helps you stretch your hamstrings, lower back, and calves. This exercise is ideal for improving your flexibility and can easily be incorporated into your warm-up or cool-down routine. Instructions Begin in a standing position with you
The Star Jump is a dynamic, full-body exercise that helps improve cardiovascular fitness while training multiple muscle groups at the same time. This exercise is unique because it builds both strength and endurance, while also providing a fun variation to your regular fitness routine. Execution
Introduction: Star Jumps are a dynamic and energetic exercise that helps improve cardiovascular fitness while training multiple muscle groups. This exercise is ideal for a quick, intense workout and can be performed anywhere without any special equipment. Execution: Start with your feet together an
Introduction: Star jumps, also known as jumping jacks, are a dynamic, full-body cardio exercise that helps improve your endurance and burn calories. This exercise is ideal for a quick workout and requires no equipment. Execution: Begin with your feet together and your arms at your sides. Jump up, s