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 Cross Jumps exercise is a dynamic movement that combines cardio and strength to challenge your whole body. This exercise not only improves your endurance but also enhances your coordination and agility. Execution Start in a standing position with your feet hip-width apart. Jump up and cros
The Crossed Arms Front Leg Kick is a dynamic exercise that focuses on improving your balance, flexibility, and lower-body strength. This exercise is unique because it not only trains your muscles but also helps improve your coordination and stability. Execution Begin in a standing position with
The Curtsy Lunge is a dynamic exercise that focuses on strengthening and toning your lower body, with a unique twist compared to the traditional lunge. This exercise not only helps build strength in your legs but also improves your balance and coordination. Execution Begin standing with your fee
The Curtsy Lunge Slide with a towel is a dynamic exercise that combines stability, strength, and coordination. This variation on the traditional lunge adds a sliding movement, allowing you to work the muscles more deeply while also challenging your balance. Execution Begin in a standing position
Curtsy lunges with a resistance band are a fantastic way to train your lower body, with a focus on the glutes and inner thighs. This exercise adds an interesting twist to traditional lunges and offers unique benefits through the addition of the resistance band, which provides extra resistance and he
The curtsy squat or lunge most closely resembles a rear (or reverse) lunge in terms of movement, but may be better compared with side lunges. Like all lunges, it engages a large number of muscles, with the leg muscles playing an important role. As with side lunges, more lateral force is generated. T
The Curtsy Squat is a dynamic exercise that targets the lower-body muscles with a unique twist. By moving diagonally, you train not only your quadriceps and hamstrings but also your glutes and inner thighs in a way that traditional squats do not. Execution Begin in a standing position with your
The Cycle Cross-Trainer is a versatile cardio exercise that combines the benefits of cycling and cross-training. It is an excellent choice if you are looking for a low-impact workout that improves both your endurance and muscle strength. Execution: Step onto the cross-trainer and place your feet
The cycle ergometer, also known as the stationary bike, is an effective cardio exercise that helps improve your endurance and burn calories. It is a low-impact exercise, which means it is gentle on your joints and ideal for rehabilitation or if you are new to fitness. Execution: Adjust the sea
The deadlift is a powerful compound exercise that engages multiple muscle groups simultaneously. It is an essential movement that not only builds strength but also contributes to overall physique and performance in other exercises. Execution Begin with your feet hip-width apart and the barbell o
The Decline Bent-Leg Reverse Crunch is an effective abdominal exercise that targets the lower abdominals. This exercise presents a unique challenge because you work against gravity, resulting in a more intense core workout. Execution Lie on a decline bench with your head lower than your legs. Gr
The Diagonal Lunge is a dynamic exercise that focuses on improving your flexibility, balance, and strength. Its unique movement engages multiple muscle groups simultaneously, making this exercise an efficient addition to any workout routine. Execution Begin in a standing position with your feet
The dirty dog or fire hydrant is an exercise for the gluteal muscles. All three gluteal muscles are engaged for abduction of the legs (moving them outward from the midline). In addition to the gluteus maximus, medius, and minimus, the tensor fasciae latae is also engaged. This muscle on the outside
Donkey Kicks are a fantastic exercise for strengthening and shaping your glutes. This exercise not only helps build muscle mass, but also improves your posture and can contribute to better performance in other physical activities. Execution Start on your hands and knees with your hands directly
If you are looking for an effective way to strengthen your glutes without needing weights, Donkey Kicks are the perfect exercise for you. This exercise not only helps build muscle in your glutes, but also improves your core stability and balance. Execution Begin on your hands and knees in a tabl
The Double Jump Squat is a dynamic exercise that combines strength, explosiveness, and endurance. By integrating two jumps into one squat movement, you not only increase the intensity of the traditional squat but also improve your coordination and balance. Execution Begin in a standing position
The Downward Dog Sprint is a dynamic exercise that combines the traditional yoga pose with a cardio element. This exercise is perfect for improving your flexibility, strength, and endurance, while also providing a good cardio workout. Execution Begin in the Downward Dog position: hands and feet
The combination of Downward Dog and Child’s Pose is a soothing yet effective way to stretch and strengthen your body. This exercise helps improve flexibility in your shoulders, hamstrings, and calves while also providing relaxation and reducing stress. Execution Begin in a high plank position wi
The Downward Dog to Child’s Pose exercise is a calming combination that brings together the benefits of Downward-Facing Dog and Child’s Pose. This exercise helps stretch the back, shoulders, and hamstrings while also providing a moment of rest and recovery during your workout. Execution Begin in
Calf jumps richten zich op de twee belangrijkste spieren in de kuiten; de gastrocnemius en de dieper liggende soleus. In deze variant op dumbells calf rais...
The Dumbbell Bar Grip Sumo Squat is a powerful exercise that targets strengthening your lower body, with a particular focus on your quadriceps, hamstrings, glutes, and calves. This variation of the traditional squat has you work with a wider stance and a dumbbell as resistance, creating a unique cha
The Dumbbell Bench Squat is a powerful exercise that can significantly improve the strength and stability of your lower body. Using dumbbells increases the intensity of the traditional squat while also working on your balance and coordination. Execution Find a flat bench and place it behind you.
The Dumbbell Bulgarian Box Split Squat is a powerful exercise that targets the lower body, with a particular focus on the quadriceps, hamstrings, and glutes. This variation of the traditional split squat adds an extra dimension by placing the rear leg on an elevated surface, allowing for a deeper sq
The Dumbbell Bulgarian Split Squat is a powerful exercise that targets the lower body, with a unique twist compared to the traditional squat. By placing one leg on an elevated surface behind you, the focus shifts to the front leg, providing a more intense workout for the glutes and leg muscles. Exe