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 Barbell Good Mornings exercise is a fantastic way to strengthen your lower back, hamstrings, and glutes. This compound movement not only improves your strength but also your posture and flexibility. Execution Begin by placing a barbell across your upper back, not your neck. Make sure your fe
The Barbell Good Mornings exercise is an excellent way to strengthen your lower back, hamstrings, and glutes. This exercise not only helps strengthen these important muscle groups but also improves your posture and flexibility. Execution Begin by placing a barbell on your upper back, not on yo
Learn the barbell hack squat with the bar behind your legs, including grip, controlled lifting and tips for keeping the bar close.
The hack squat is more like a deadlift than a squat. However, the barbell is placed behind the body rather than in front of it. The upper back remains more upright, meaning the hamstrings and lower back do relatively less work and greater emphasis is placed on the quadriceps. Barbell Hack Squat Musc
The hip thrust is the exercise that requires the greatest engagement of the glutes. As with the glute bridge, you work the glutes, erector spinae, and hamstrings by bringing the back and legs into one line. The hip thrust may be the exercise that has seen the greatest increase in popularity in recen
The Barbell Hip Thrust is a powerful exercise focused on strengthening your glutes and hamstrings. This exercise offers unique benefits for improving your posture, strength, and performance in sports and daily activities. Execution Find a flat bench and place a barbell on the floor in front of y
Introduction: The Barbell Hip Thrust is a powerful exercise focused on strengthening your glutes. This exercise not only helps build muscle mass but also improves your performance in other strength exercises and daily movements. Execution: Begin by placing a padded bench behind you. Sit on the floo
The Barbell Jefferson Split Squat is a dynamic exercise that develops strength and stability in your lower body. This unique variation of the traditional squat allows you to train each side of your body separately, leading to improved balance and muscle symmetry. Execution Place a barbell on the
The Barbell Jefferson Squat is a unique compound exercise that requires a combination of strength, balance, and coordination. This exercise offers an excellent way to train your lower body from different angles, challenging your muscles in a new way. Execution Place a barbell on the floor and st
If you're looking for a dynamic exercise that improves both your strength and explosiveness, the Barbell Jump Squat is for you. This exercise combines the traditional squat with an explosive jump, making it an excellent choice for developing powerful legs and a strong core. Execution Begin by pl
The Barbell KAS Glute Bridge is a powerful exercise focused on strengthening your glutes, with a unique twist that provides extra activation of your core muscles. This variation of the traditional glute bridge adds resistance by using a barbell, effectively training not only your glutes but also you
If you're looking for an exercise that targets your lower body and adds a unique twist to the traditional squat, the Barbell Kneeling Squat is for you. This exercise combines the benefits of squats with a focus on the glutes and hamstrings while reducing pressure on your lower back. Execution
The Barbell Low-Bar Squat is a powerful exercise that targets the lower body, with a specific focus on the posterior chain. This squat variation allows you to lift more weight than the traditional high-bar squat, making it a favorite among strength athletes. Execution Place your feet shoulder-wi
Barbell lunges are a powerful exercise for developing strength and stability in your lower body. This exercise offers a unique combination of balance, coordination, and strength, making it an excellent choice for anyone looking to improve their fitness routine. Execution Begin by placing the bar
Barbell Lunges On The Spot is a dynamic exercise that focuses on strengthening and toning your lower body. This exercise offers a unique combination of strength, balance, and flexibility, making it an excellent addition to your fitness routine. Execution Begin by placing the barbell on your uppe
If you're looking for an effective way to train your lower body, the Barbell Narrow Stance Squat is an excellent choice. This variation of the traditional squat focuses on intensifying the training for your quadriceps and offers a unique challenge for your balance and coordination. Execution Beg
If you are looking for an exercise that not only builds strength but also improves your balance and coordination, the Barbell One-Arm Single-Leg Deadlift is for you. This unique variation of the traditional deadlift targets unilateral strength, challenging your muscles in a new way. Execution Be
The Barbell One-Leg Hip Thrust is a powerful exercise aimed at strengthening your glutes and hamstrings. This exercise offers a unique challenge because it requires balance and stability while using one leg to perform the movement. Execution Find a flat bench and place a barbell on the floor in
If you're looking for an exercise that challenges both your strength and coordination, Barbell Overhead Lunges are an excellent choice. This dynamic movement combines the challenge of balancing a barbell overhead with the functional movement of lunges, resulting in a full-body workout with a focus o
The Barbell Overhead Squat is a challenging exercise that tests not only your strength, but also your mobility and stability. It is a fantastic way to engage multiple muscle groups simultaneously while also working on your coordination and balance. Execution Begin by placing the barbell on a squ
Barbell Pause Lunges are a dynamic exercise that combines strength, balance, and endurance. By pausing at the lowest point of the lunge, you increase the intensity and focus on muscle contraction, which leads to improved strength and muscle definition. Execution Begin by placing a barbell on you
The Barbell Power Clean is a dynamic compound exercise that improves not only your strength and explosiveness, but also your coordination and athletic ability. This exercise is unique because it engages multiple muscle groups simultaneously and helps you perform better in everyday life. Execution
The Barbell Power Clean From Blocks is a dynamic exercise that targets explosive strength and speed. This variation of the traditional power clean reduces the distance the barbell travels, allowing you to focus on the explosive part of the lift. It is an excellent way to improve overall athletic per
The Barbell Power Jerk is a dynamic exercise that combines strength, speed, and coordination. It is an excellent way to increase your explosive power and improve your overall athletic performance. Execution Begin with the barbell at shoulder height, with your hands slightly wider than shoulder-w