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 Squat To Grass is an intense variation of the traditional squat, in which you descend deeper than usual. This exercise is ideal for building strength and improving your flexibility. The greater range of motion challenges your muscles and joints in unique ways. Execution Begin by plac
The Barbell Squat with a 2-second hold is a powerful variation of the traditional squat. This exercise combines the intensity of weightlifting with the control of isometric training, helping you build strength while also improving stability and endurance in your lower body. Execution Begin by po
If you are looking for a powerful exercise that targets multiple muscle groups simultaneously, barbell squats are an excellent choice. This exercise is known for its ability to transform your lower body while also improving your core stability and balance. Execution Begin by placing the barbell
If you're looking for an effective way to strengthen your calf muscles, the Barbell Standing Leg Calf Raise is an excellent choice. This exercise specifically targets the calf muscles and offers a unique way to develop strength and definition in your lower legs. Execution Begin by placing a barb
If you are looking for an effective way to train your lower body, the Barbell Step-Up onto Bench is an excellent choice. This exercise combines strength, balance, and coordination, making it a unique addition to your fitness routine. Instructions Begin by placing a bench or platform in front of
The Barbell Stiff-Leg Deadlift is a powerful exercise that targets the lower back, hamstrings, and glutes. This variation of the traditional deadlift places greater emphasis on the posterior chain of the legs, making it an excellent choice for developing strength and improving posture. Execution
The Barbell Straight-Leg Deadlift is a powerful exercise that targets the lower back, hamstrings, and glutes. This variation of the traditional deadlift places greater emphasis on the backs of the legs, making it an excellent choice for developing strength and improving posture. Execution Begin
The Barbell Sumo Romanian Deadlift is a powerful exercise that focuses on strengthening your lower body and improving your posture. By combining the sumo stance with the Romanian deadlift technique, this exercise offers unique benefits for both your strength and flexibility. Execution Begin with
Lunges could be considered squats on one leg. Like the squat, it is a compound exercise that involves multiple joints. However, during lunges you barely need to lean forward from the hips. As a result, the lower back, glutes, and hamstrings work relatively less hard, while more emphasis is placed on
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
The Barbell Zercher Squat is a powerful exercise that adds a unique twist to the traditional squat by placing the barbell in the crooks of your elbows. This technique not only provides a new challenge for your body, but also improves your posture and strengthens your core, upper back, and leg muscle
The Basketball Shot Jump is a dynamic exercise that not only improves your jumping power but also simulates the coordination and precision involved in shooting a basketball. This exercise offers a unique combination of plyometrics and sport-specific movement, making it an excellent choice for athlet
Bench Alternating Step-Ups are a dynamic exercise that helps build strength and stability in your lower body. This exercise combines balance, coordination, and strength, making it an excellent addition to your fitness routine. Execution Find a sturdy bench or elevated surface that will not move
The Bench Bulgarian Split Squat is a powerful exercise that targets strengthening and toning your lower body, with a special focus on your left leg. This exercise offers a unique combination of balance, strength, and flexibility, making it an excellent addition to your fitness routine. Execution
The Bench Bulgarian Split Squat is a powerful exercise that focuses on improving your balance, lower-body strength, and stability. By placing one leg on a bench and performing the squat with the other leg, you challenge yourself in a unique way that not only strengthens your muscles but also improve
The Bench Triceps Dip Leg Curl is a unique combination exercise that targets the triceps and hamstrings. This exercise offers an efficient way to work multiple muscle groups at the same time, saving you time during your workout. Execution Find a stable bench or platform where you can place your
The bent-over barbell row is a powerful exercise that targets the upper back, shoulders, and biceps. It is an excellent way to build strength and muscle mass in your upper body while also improving core stability. Execution Stand with your feet shoulder-width apart and grip the barbell with an o
The Bodyweight Curtsy Lunge is a dynamic exercise that focuses on strengthening and toning your lower body, with special emphasis on the glutes and inner thighs. This exercise adds a unique twist to the traditional lunge by using a diagonal movement, providing a challenging variation that improves y
The Bodyweight Forward Lunge is an effective exercise that targets strengthening and toning your lower body. This exercise requires no equipment and can be performed almost anywhere, making it an excellent choice for both beginners and advanced exercisers. Execution Begin in a standing position
The Bodyweight Full Squat With Overhead Press is a dynamic exercise that combines strength and flexibility. This exercise integrates the benefits of a deep squat with the powerful movement of an overhead press, providing a full-body workout without using weights. Execution Begin standing with yo
Bodyweight jump squats are a dynamic and powerful exercise that helps develop explosive strength and endurance in your legs. This exercise combines the traditional squat with a jump, challenging not only your lower body but also your cardiovascular system. Execution Start in a standing positio
The Bodyweight Kneeling Hold to Stand is a versatile exercise that helps you build strength and stability without needing weights. This exercise is unique because it challenges your whole body and focuses especially on your lower body and core stability. Instructions Start kneeling with your fee
To perform the Bodyweight Kneeling Sissy Squat, follow these steps: Kneel on a mat or a soft surface, with your knees and toes on the ground. Place your hands on the ground behind you, with your fingers pointing backward. Keep your back straight and your abdomen pulled in. Lift your hips and straigh
The Bodyweight Lunge Pulses exercise is a dynamic movement that focuses on strengthening and toning your lower body. This exercise offers a unique combination of strength training and endurance, making it an excellent choice for anyone looking to improve their fitness routine. Execution Begin in