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.
600 exercises
Hamstrings Clear filter
If you are looking for an effective cardio exercise that can help you burn calories, improve your endurance, and strengthen your heart, Treadmill Jogging Speed is for you. This exercise offers a unique combination of convenience and adjustability, making it an excellent choice for both beginners and
The Treadmill Run, or running on a treadmill, is an effective cardio exercise that helps improve your endurance and burn calories. The unique advantage of a treadmill is that you can run year-round, regardless of the weather outside. Execution: Start by turning on the treadmill and setting a com
The Treadmill Walk (workstation) is an innovative way to integrate physical activity into your workday. By walking on a treadmill while working, you combine productivity with physical activity, leading to improved concentration and calorie burning. Execution: Make sure your treadmill is set to a
Introduction: Tuck jumps are a dynamic and explosive exercise primarily aimed at improving your jumping power and speed. This exercise also helps increase your heart rate, which is excellent for cardiovascular fitness. Execution: Start standing with your feet approximately hip-width apart. Bend you
This exercise is a fantastic way to strengthen and define your calf muscles. What is unique about the Under-Knee Calf Raise is that it targets the lower part of your calf muscles, which is often overlooked in traditional calf exercises. Execution Begin by standing on an elevated surface or a ste
During the hip extension, you push your glutes upward to bring your thighs and torso into one line. The glutes and hamstrings (except the outer head of the biceps femoris) are primarily responsible for this action. Other muscles in the abdomen and along the spine mainly provide stabilization. The qu
The deadlift is also known as the king of all exercises. Looking at the list of muscles involved above, you can infer why. The calf muscles bring the lower legs, which extend forward, back into alignment above the ankles when you stand up and also provide stabilization throughout the entire movemen
If you are looking for an explosive exercise that helps improve your jumping power and speed, Vertical Jumps are exactly what you need. This exercise offers unique benefits for both your lower and upper body by using your own body weight. Execution Begin in a standing position with your feet sho
Although the exercise is listed here under hamstrings, it is a full-body (bodyweight) exercise. The hamstrings mainly work together with the glutes and lower back during the very last part of the exercise, which is comparable to a straight-leg deadlift. Therefore, it is a relatively small part of th
Introduction: The walking barbell lunge is a dynamic strength exercise that focuses on improving lower-body and core stability. This exercise offers the unique benefit of improved balance, coordination, and bilateral functional strength. Execution: Begin with a barbell on your upper back, just belo
Introduction: The walking dumbbell lunge is a dynamic strength exercise that focuses on improving your lower-body and core stability. This exercise offers the unique benefit of increasing your balance and coordination while building muscle strength simultaneously. Execution: Begin with a dumbbell i
Walking lunges are a dynamic exercise that builds strength and stability in your lower body while also improving your balance and coordination. This exercise is unique because it keeps you moving, making it a functional exercise that mimics the movements of everyday life. Execution Begin in a
Walking on the Spot is a simple but effective cardio exercise that you can do anywhere without needing special equipment. It is ideal for beginners or as a warm-up for a more intense training session. This exercise helps raise your heart rate, improve blood circulation, and warm up your muscles. Ex
Wall ball shots are a dynamic compound exercise that combines strength, coordination, and endurance. This exercise is unique because it provides a full-body workout while also challenging your cardiovascular system. Execution: Start with your feet shoulder-width apart facing a high wall, and hol
The Wall Sit is an effective static exercise primarily focused on strengthening your lower body. The unique aspect of this exercise is that you do not need any equipment and can perform it almost anywhere. Execution Find a flat wall and stand with your back against it. Bend your knees and
The Wall Sit Bodyweight exercise is a powerful and effective way to train your lower body without any equipment. This static exercise helps build endurance and strength in your legs and core by simply 'sitting' against a wall. Execution Find a flat wall and stand with your back against it. Ste
The Wall Squat is a fantastic exercise for strengthening your lower body, with a focus on the quadriceps, hamstrings, and glutes. The great thing about this exercise is that you only need a wall, making it an accessible option for home or the gym. Execution Begin by standing with your back again
The Wall Squat Bodyweight exercise is a fantastic way to strengthen your lower body without any equipment. This exercise focuses on improving your posture, balance, and muscular endurance by using your own body weight against gravity. Execution Begin by standing with your back against a wall. Ma
The Wall Squat With Pause is an effective exercise that uses your own bodyweight to strengthen your lower body. This exercise is unique because it combines a static hold with a dynamic movement, providing an intense workout for the muscles without the need for additional weights. Execution Find
The Weighted Aerobic Step is a dynamic exercise that combines cardio with strength training. By adding weights to the traditional aerobic step, you increase the intensity and therefore the effectiveness of your workout. This exercise is perfect for anyone looking for a challenging way to improve bot
Weighted Classic Lunges are a fantastic way to strengthen and tone your lower body. By adding weights, you increase the intensity of traditional lunges, leading to greater muscle activation and improved balance and coordination. Execution Begin with your feet hip-width apart, holding a weight in
If you're looking for an effective way to train your lower body, weighted stationary lunges are an excellent choice. This exercise combines the benefits of lunges with added resistance, making your legs and glutes work even harder. The unique benefit of this exercise is that it not only improves you
If you're looking for an exercise that improves both your strength and balance, Weighted Step-Ups to High Knee are an excellent choice. This dynamic movement combines the weight of dumbbells with the challenge of a step-up, followed by a powerful knee drive. It's a fantastic way to train your lower
The squat is one of the best-known exercises for the legs. It is a compound, or multi-joint, exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as mentioned above. There can be many differences in how the squat is perfo