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All muscle groupsLegs

Hamstrings

Biceps femoris, semitendinosus, semimembranosus

Hinge and knee-flexion variants for strong, injury-proof hamstrings.

20 exercises3 training styles
Style
Difficulty
Showing 20 of 20 exercises
HamstringsBarbell / dumbbells

Romanian Deadlift

Demo · Jeff Nippard

Verified Romanian Deadlift demonstration by Jeff Nippard. Click to play.
GymIntermediate

Romanian Deadlift

Barbell / dumbbells

Loaded hip hinge. Load in the stretch = massive hamstring growth.

Builds strength and size in the hamstrings through a deep, loaded stretch

HamstringsAnchor + partner

Nordic Hamstring Curl

Demo · Bret Contreras Glute Guy

Verified Nordic Hamstring Curl demonstration by Bret Contreras Glute Guy. Click to play.
CalisthenicAdvanced

Nordic Hamstring Curl

Anchor + partner

Eccentric-dominant hamstring builder. The best injury-prevention exercise.

Builds strength and size in the hamstrings through a full, controlled range of motion

HamstringsLeg curl machine

Lying Leg Curl

Demo · Physique Development

Verified Lying Leg Curl demonstration by Physique Development. Click to play.
GymBeginner

Lying Leg Curl

Leg curl machine

Isolated knee-flexion. Squeeze hard at the top.

Builds strength and size in the hamstrings through a full, controlled range of motion

HamstringsDumbbell

Single-Leg RDL

Demo · Squat University

Verified Single-Leg RDL demonstration by Squat University. Click to play.
HomeIntermediate

Single-Leg RDL

Dumbbell

Unilateral hinge with balance demand.

Builds strength and size in the hamstrings through a deep, loaded stretch

HamstringsGHR bench

Glute Ham Raise

Demo · FIT.nl

Verified Glute Ham Raise demonstration by FIT.nl. Click to play.
GymAdvanced

Glute Ham Raise

GHR bench

Both hip and knee-flexion function of the hamstring in one exercise.

Builds strength and size in the hamstrings through a full, controlled range of motion

Hamstrings / glutesKettlebell

Kettlebell Swing

Demo · Brandon Palmer

Verified Kettlebell Swing demonstration by Brandon Palmer. Click to play.
HomeIntermediate

Kettlebell Swing

Kettlebell

Explosive hip hinge. Ballistic hamstring/glute builder + conditioning.

Builds strength and size in the hamstrings / glutes explosively, training power as well as size

Hamstrings / backBarbell

Snatch-Grip Deadlift

Demo · That Fit Friend

Verified Snatch-Grip Deadlift demonstration by That Fit Friend. Click to play.
GymAdvanced

Snatch-Grip Deadlift

Barbell

Wide grip deadlift increases range of motion and upper-back demand.

Builds strength and size in the hamstrings / back explosively, training power as well as size

HamstringsBarbell

Stiff-Leg Deadlift

Demo · WorkoutEndomondo

Verified Stiff-Leg Deadlift demonstration by WorkoutEndomondo. Click to play.
GymIntermediate

Stiff-Leg Deadlift

Barbell

Deadlift with minimal knee bend. Pure hamstring stretch and load.

Builds strength and size in the hamstrings through a full, controlled range of motion

HamstringsSlider / towel

Hamstring Slide

Demo · Travis Tarrant

Verified Hamstring Slide demonstration by Travis Tarrant. Click to play.
HomeBeginner

Hamstring Slide

Slider / towel

Lie on back and slide feet out, then pull back with hamstrings. No equipment needed.

Builds strength and size in the hamstrings through a full, controlled range of motion

HamstringsResistance band

Banded Leg Curl

Demo · Barbell Logic

Verified Banded Leg Curl demonstration by Barbell Logic. Click to play.
HomeBeginner

Banded Leg Curl

Resistance band

Anchor a band and curl the heel toward the glute. Isolated hamstring work anywhere.

Builds strength and size in the hamstrings through a full, controlled range of motion

HamstringsGHR bench

Eccentric Glute Ham Raise

Demo · Hammer Fitness

Verified Eccentric Glute Ham Raise demonstration by Hammer Fitness. Click to play.
GymAdvanced

Eccentric Glute Ham Raise

GHR bench

Focus on the slow lowering phase of the glute ham raise to build hamstring strength.

Builds strength and size in the hamstrings through a full, controlled range of motion

HamstringsSeated leg curl machine

Seated Leg Curl

Demo · Adam Barker

Verified Seated Leg Curl demonstration by Adam Barker. Click to play.
GymBeginner

Seated Leg Curl

Seated leg curl machine

Seated hamstring curl with hips flexed. Targets the inner hamstrings differently.

Builds strength and size in the hamstrings through a full, controlled range of motion

Hamstrings / glutesBack extension bench

45-Degree Hip Extension

Demo · James Harrison

Verified 45-Degree Hip Extension demonstration by James Harrison. Click to play.
GymBeginner

45-Degree Hip Extension

Back extension bench

Back extension with a glute/hamstring focus at 45 degrees.

Builds strength and size in the hamstrings / glutes through a full, controlled range of motion

Hamstrings / glutesBarbell

Dimmel Deadlift

Demo · TrainFTW

Verified Dimmel Deadlift demonstration by TrainFTW. Click to play.
GymIntermediate

Dimmel Deadlift

Barbell

Short, rapid hip hinge reps with lighter load. Pumps the hamstrings and glutes.

Builds strength and size in the hamstrings / glutes through a full, controlled range of motion

HamstringsDumbbells

Dumbbell Romanian Deadlift

Demo · Mike | J2FIT Strength & Conditioning

Verified Dumbbell Romanian Deadlift demonstration by Mike | J2FIT Strength & Conditioning. Click to play.
HomeBeginner

Dumbbell Romanian Deadlift

Dumbbells

A hinge with dumbbells tracing the legs. Easier to learn than the barbell version and easy to run at home for high-quality stretch reps.

Builds strength and size in the hamstrings through a deep, loaded stretch

HamstringsTrap bar

Trap Bar Deadlift

Demo · Men’s Health Muscle

Verified Trap Bar Deadlift demonstration by Men’s Health Muscle. Click to play.
GymBeginner

Trap Bar Deadlift

Trap bar

Neutral handles and a centred load make this the most spine-friendly heavy pull. Strong posterior-chain builder for anyone who struggles with barbell positioning.

Builds strength and size in the hamstrings through a full, controlled range of motion

HamstringsLeg curl machine

Single-Leg Machine Curl

Demo · Trevor Kashey Nutrition

Verified Single-Leg Machine Curl demonstration by Trevor Kashey Nutrition. Click to play.
GymBeginner

Single-Leg Machine Curl

Leg curl machine

One leg at a time on the curl machine. Exposes and fixes the side-to-side imbalance most lifters hide with the two-leg version.

Builds strength and size in the hamstrings through a full, controlled range of motion

HamstringsStability ball

Stability Ball Leg Curl

Demo · Fit Thrive Workouts

Verified Stability Ball Leg Curl demonstration by Fit Thrive Workouts. Click to play.
HomeIntermediate

Stability Ball Leg Curl

Stability ball

Heels on a ball, hips lifted, knees curling the ball toward the glutes. Trains both hamstring jobs — knee flexion and hip extension — at once.

Builds strength and size in the hamstrings explosively, training power as well as size

HamstringsKettlebell

Kettlebell Single-Leg Deadlift

Demo · Purple Patch Fitness

Verified Kettlebell Single-Leg Deadlift demonstration by Purple Patch Fitness. Click to play.
HomeIntermediate

Kettlebell Single-Leg Deadlift

Kettlebell

A one-leg hinge that builds hamstring strength and balance while ironing out left-right differences.

Builds strength and size in the hamstrings through a full, controlled range of motion

HamstringsResistance band

Banded Good Morning

Demo · Jenny LaBaw

Verified Banded Good Morning demonstration by Jenny LaBaw. Click to play.
HomeBeginner

Banded Good Morning

Resistance band

A band-loaded hinge. Tension increases as you stand, which teaches a strong hip-drive lockout with almost no spinal load.

Builds strength and size in the hamstrings through a full, controlled range of motion