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
The Bodyweight Lunge Rotation Left and Right exercise is a dynamic movement that challenges not only your lower body but also tests your core and balance. The rotational movement activates your muscles in a unique way, leading to improved flexibility and strength. Execution Begin in a standing p
The Bodyweight Lying Leg Curl is an effective exercise that helps strengthen the hamstrings without weights or machines. This exercise uses your own body weight, making it an accessible option for home or the gym. Execution Lie face down on a smooth surface, with your hands under your chin or al
The Bodyweight Pulse Forward Lunge is a dynamic exercise that targets strengthening and toning your lower body while also improving your balance and coordination. This variation of the traditional lunge adds a pulsing movement at the bottom position, increasing the intensity and challenge. Executio
The Bodyweight Pulse Squat is a dynamic variation of the traditional squat that focuses on strengthening your lower body, with additional emphasis on the quadriceps and glutes. By adding small pulsing movements at the bottom of the squat, you increase the time under tension for your muscles, which l
The Bodyweight Rear Lunge is an effective exercise that focuses on strengthening and toning your lower body, with particular emphasis on your glutes, hamstrings, and quadriceps. This exercise requires no equipment and can be performed almost anywhere, making it an excellent choice for both beginners
The Bodyweight Squat is a powerful exercise that you can do to strengthen your lower body without needing weights. This exercise is ideal for building muscle strength, improving your balance, and increasing your overall flexibility. Execution: Stand upright with your feet shoulder-width apart.
The Bodyweight Squat Hold is a powerful exercise that targets strengthening your lower body and improving your endurance. This exercise requires no equipment and can be performed anywhere, making it an excellent choice for both beginners and advanced athletes. Execution Begin with your feet shou
The Bodyweight Squat to Front Leg Lift is a dynamic exercise that helps build strength and stability in your lower body. This exercise combines the traditional squat with an additional challenge to your balance and coordination by adding a front leg lift. Execution Begin standing with your feet
The Bodyweight Squat to Side Leg Lift is a dynamic exercise that improves the strength and flexibility of your lower body. This exercise combines a traditional squat with a side leg lift, making it an excellent choice for strengthening your legs and glutes while also working on your balance and coor
The Bodyweight Squat to Side to Front Leg is a dynamic exercise that helps develop strength and flexibility in your lower body. This exercise combines the traditional squat with a lateral and forward leg movement, making it an excellent choice for improving your balance and coordination. Execution
Bodyweight squats are a fantastic exercise for building strength and endurance in your lower body. They require no equipment and can be performed almost anywhere, making them an accessible option for anyone looking to improve their fitness. Execution Begin with your feet shoulder-width apart, to
The Bodyweight Standing Back Stretch is a simple yet effective exercise for stretching the muscles in your back and shoulders. This exercise helps improve your posture and can reduce tension in your upper back. Execution Stand upright with your feet shoulder-width apart. Place your hands on yo
The bodyweight sumo squat is an effective exercise that targets the lower-body muscles, with a unique emphasis on your inner thighs and glutes. This variation of the traditional squat not only helps you build strength but also improves your posture and flexibility. Execution Begin with your feet
Introduction: The Bodyweight Sumo Squat is an effective strength exercise that targets the lower-body muscles. This variation of the traditional squat uses a wider stance, providing a more intense workout for the inner thighs and glutes. Execution: Begin with your feet wider than shoulder-width apa
The Bodyweight Wall Squat is an effective exercise that helps strengthen your lower body without requiring weights. A unique benefit of this exercise is that it helps you maintain good posture and technique while focusing on the quadriceps, hamstrings, and glutes. Execution Find a flat wall and
The Bound Angel Leg Bounce is a unique exercise that focuses on flexibility and muscle control, especially in the lower body and core muscles. This exercise is ideal for women who want to tone their hips, thighs, and abdominal muscles while also working on their balance and coordination. Execution
Introduction: Box jumps are an explosive exercise in which you jump from a standing position onto an elevated platform. This exercise improves your jumping power, coordination, and burns many calories. Execution: Place a sturdy box or platform in front of you. Choose the height based on your own
Box jumps are a dynamic and explosive exercise that helps improve your jumping power, speed, and coordination. This exercise offers a unique combination of cardiovascular and strength training, making it an excellent choice for anyone looking to improve their overall fitness level. Execution Beg
The Bridge - Cross-Body Mountain Climber is a dynamic exercise that combines strength and cardio. This exercise focuses on improving your core stability while also challenging your endurance and coordination. Execution Begin in a plank position with your hands directly under your shoulders and y
Bridge Pose, or Setu Bandhasana, is a versatile yoga exercise that promotes both strength and flexibility. This pose is unique because it gently strengthens the back, abdominal muscles, and hips while simultaneously improving flexibility in the spine. Execution Lie on your back with your knees b
The Bridge with Alternating Leg Raise is a dynamic exercise that not only improves core stability but also increases the strength and flexibility of your glutes and hamstrings. This exercise combines the benefits of the traditional bridge with those of leg raises, making it an excellent choice for a
Brisk walking is a simple yet effective cardiovascular exercise that you can perform anywhere. It requires no special equipment and can be a great way to raise your heart rate, improve your mood, and promote your overall health. Execution Begin in a comfortable, upright posture with your feet hip-w
Brisk Walking (360 Degrees) is a dynamic walking exercise that not only stimulates your cardiovascular system but also improves your coordination and spatial awareness. By moving in all directions, you challenge your body in ways that traditional walking or running do not. Execution Begin by sta
The barbell single-leg split squat (also called the Bulgarian split squat) can be compared to lunges. The difference is that you do not step forward or back. You complete a full set with one leg forward first, then repeat it with the other leg. This can make proper execution easier. You only need to