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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Calf raises with a leg press machine are an effective exercise for strengthening and defining the calf muscles. This exercise offers a unique way to apply focused pressure to your calf muscles, giving you more control over the intensity of your workout. Execution Find a leg press machine and set
The Cardio Lunge is a dynamic exercise that improves both your cardiovascular system and muscular strength. This exercise combines the traditional lunge with an increased pace, raising your heart rate while training your legs and glutes. Execution Begin in a standing position with your feet hip-
The Celebratory Hip Thrust is a dynamic exercise that focuses on strengthening your glutes and improving core stability. This exercise is unique because it not only builds physical strength but also contributes to better posture and explosive power, which is especially useful in various sports. Exe
The Chair Back Lunge with a resistance band on the left side is a dynamic exercise that focuses on strengthening and toning your lower body while also improving stability and balance. This exercise combines the benefits of lunges with the added resistance of a band, making it an excellent choice for
The Chair Back Lunge with a resistance band on the right side is a dynamic exercise that focuses on strengthening and toning your lower body while also promoting stability and flexibility. This exercise combines the benefits of lunges with the added resistance of a band, making it an excellent choic
The Chair Bulgarian Split Squat is a powerful exercise that focuses on strengthening and toning your lower body, with special emphasis on the legs and glutes. This exercise is unique because it trains one leg at a time, which helps improve your balance and coordination. Execution Find a chair
The Chair Bulgarian Split Squat is a powerful exercise that targets strengthening and toning your lower body, with a special focus on the right side when performed unilaterally. This exercise offers a unique combination of balance, strength, and flexibility, making it an excellent choice for anyone
The Chair Elevated Single Leg Glute Bridge is a powerful exercise that focuses on strengthening your glutes and hamstrings. By placing one leg on a chair and performing the bridge movement, you increase the intensity and focus on the trained muscles, leading to better stability and strength in your
If you are looking for an effective way to strengthen your glutes, the Chair Feet Elevated Glute Bridge is an excellent choice. This exercise is unique because it increases the intensity of the traditional glute bridge by placing your feet on an elevated surface, such as a chair. Execution Lie o
Want to give your glute bridges a unique twist? Try the Chair Frog Feet Elevated Glute Bridge using only your bodyweight. This exercise combines the benefits of the traditional glute bridge with an extra challenge for your glutes and hamstrings, thanks to the elevated feet and the “frog” position.
Chair Pose is a powerful yoga exercise that focuses on strengthening the thighs, ankles, calves, and back, while also promoting a stretch in the shoulders and chest. Inspired by a seated position, this pose is not only good for your physical health, but also helps improve your concentration and ment
The Chair Squat is a fantastic exercise for beginners and advanced athletes that focuses on strengthening your lower body. The unique benefit of this exercise is that you can perform it anywhere, as long as you have a chair available. It not only helps you build strength but also improves your postu
Child's Pose, or Balasana, is a relaxing stretch that helps relax your body and mind. This exercise is ideal at the end of your workout or during yoga to relax your muscles and deepen your breathing. Execution Begin on your hands and knees on a comfortable surface. Spread your knees slightly w
The Circles Knee Stretch is a dynamic exercise that focuses on improving the flexibility and mobility of your hips and lower back. This exercise is ideal for warming up your body before a more intense workout or as a standalone exercise to increase your range of motion. Execution Begin in a stan
Classic Lunges are a fundamental exercise that helps you build strength and stability in your lower body. This exercise offers unique benefits, such as improved balance and flexibility, and is ideal for both beginners and advanced athletes. Execution Begin in a standing position with your feet h
The Clean & Jerk is a dynamic compound exercise commonly used in weightlifting and CrossFit. This exercise combines a powerful pull from the floor (the clean) with an explosive overhead lift (the jerk), resulting in a full-body workout that requires both strength and coordination. Execution Begi
The clean squat is a dynamic compound exercise that develops strength and explosiveness in both your lower and upper body. It combines a deadlift, a high pull, and a front squat in one fluid movement, providing an efficient and effective workout. Execution: Start with your feet shoulder-width ap
Cluster Power Lifting is an advanced strength-training technique that helps increase your maximum strength and explosiveness. By taking short rest breaks between repetitions, you can lift more weight than with traditional sets. Execution Begin by setting the weight you would normally use for 3–5
The Corner Touch is a dynamic exercise that helps improve your coordination and balance while working your leg and abdominal muscles. This exercise is unique because it combines cardiovascular and strength-training elements, allowing you to address multiple fitness goals in one movement. Execution:
The Couch In and Out exercise is a fantastic way to strengthen your core and train your lower body without having to leave the house. This exercise uses your body weight and the resistance of a couch or chair, making it an accessible option for everyone. Execution: Find a sturdy couch or chair a
The Couch Squat is a fantastic exercise that you can do with nothing more than your own couch at home. This exercise is ideal for beginners or for days when you cannot go to the gym. It not only helps you build strength, but also improves your posture and stability by using an everyday piece of furn
The Crab Walk is a fun and effective exercise that helps improve your coordination and body awareness. It challenges your entire body, especially your core and upper body. Execution: Sit on the floor with your feet flat on the floor and your knees bent. Place your hands behind you, with your f
The Criss Cross Jack is a dynamic exercise that combines cardio and muscle training. It is a variation of the traditional jumping jack, but adds a crisscross movement that challenges both your coordination and endurance. This exercise is ideal for burning calories while simultaneously working on ton
The Criss Cross Jump is a dynamic cardio exercise that not only raises your heart rate but also trains multiple muscle groups at the same time. This exercise is unique because it combines coordination, speed, and strength, allowing you to have an effective workout in a short time. Execution Begi