Hamstrings Exercises
Browse illustrated hamstrings exercises. Every movement is shown with a picture, the muscles it works, the equipment you need, and how to perform it. Filter further by equipment or level once you find the muscle group you want to train.
Showing 48 of 125 hamstrings exercises.
Barbell Back Squats
The cornerstone barbell squat — high-bar or low-bar back placement, knees and hips flexing together…
Intermediate
Barbell Bulgarian Split Squat
Loaded rear-foot-elevated split squat with the barbell on the back — punishing single-leg quad and …
Advanced
Barbell Deadlift
The conventional barbell deadlift — pull a loaded bar from the floor to lockout, hips and shoulders…
Intermediate
Barbell Front Squat
Front-rack barbell squat with the bar across the shoulders — demands an upright torso, brutal for t…
Intermediate
Barbell Good Morning
Hip-hinge with a barbell on the back — direct work for the hamstrings, glutes, and spinal erectors.…
Foundation
Barbell Hip Thrusters
Loaded barbell hip thrust — the most direct heavy-load exercise for the glutes, with hip extension …
Advanced
Barbell Landmine Roman Dead Lift
Hinge with a landmine barbell held at chest — the angled load path makes this a forgiving introduct…
Intermediate
Barbell Landmine Squat
Goblet-style squat holding the end of a landmine bar at chest height — the angled path keeps the to…
Advanced
Barbell Rack Pull
A partial deadlift from pins set near knee height, overloading the lockout and the posterior chain …
Intermediate
Barbell Reverse Lunge
Backward-stepping lunge with a barbell on the back — generally easier on the knees than forward lun…
Advanced
Barbell Romanian Deadlift
A hip-hinge from the top down that loads the hamstrings and glutes through a deep stretch while the…
Intermediate
Barbell Single Leg Hip Thrust
Loaded single-leg hip thrust — exposes side-to-side glute strength differences and builds heavy hip…
Intermediate
Barbell Snatch Grip Deadlift
A deadlift pulled with a wide snatch grip, increasing the range and hammering the upper back, traps…
Advanced
Barbell Stiff-Leg Deadlift
A deadlift with near-straight legs that maximises hamstring stretch and posterior-chain tension fro…
Intermediate
Barbell Sumo Deadlift
Wide-stance deadlift with the hands inside the legs — shorter pull, more quad and adductor involvem…
Intermediate
Barbell Sumo Squat
Wide-stance back squat with toes turned out — emphasizes the adductors and glutes through a more ab…
Intermediate
Barbell Zercher Squat
Squat with a barbell held in the crooks of the elbows — brutally upright torso position, devastatin…
Advanced
Barbell Zombie Squats
Front squat with the arms held straight forward and the bar balanced on the shoulders — no hands on…
Advanced
Body Weight Squats
Unloaded bodyweight squat — the fundamental human movement pattern that builds quad and hip mobilit…
Beginner
BOSU Lunge
A forward or reverse lunge with one foot on the BOSU dome, building single-leg strength while the u…
Intermediate
BOSU Reverse Diagonal Lunge
A reverse lunge stepping back on a diagonal off the BOSU, loading the glutes and quads while challe…
Advanced
BOSU Single Leg Squat
A single-leg squat balanced on the BOSU dome, demanding quad and glute strength alongside serious a…
Advanced
BOSU Split Squat Over
A split squat staged across the BOSU so the lead leg drives through an unstable surface, hammering …
Intermediate
BOSU Squat
A bodyweight squat standing on the BOSU dome, building the quads and glutes while the unstable base…
Foundation
BOSU Touch Downs
A single-leg reach-and-touch on the BOSU that builds hip strength, balance and control through a hi…
Foundation
BOSU Unilateral Bridge
A single-leg glute bridge with the foot or shoulders on the BOSU, isolating one glute while the cor…
Intermediate
Box Drop Squats
Step off a box and land in a deep squat — teaches eccentric absorption mechanics that translate to …
Beginner
Box Step Up
Bodyweight step-up onto a sturdy box, alternating legs — fundamental single-leg strength and condit…
Foundation
Box Step Up
Bodyweight step-up onto a sturdy box, alternating legs — fundamental single-leg strength and condit…
Beginner
Bridge
Supine glute bridge driving the hips up to a straight line from shoulders to knees — the bodyweight…
Foundation
Butt Kicks
A run-in-place drill that flicks the heels up to the glutes, raising the heart rate while priming t…
Beginner
Cable Single Leg Dead Lift
Single-leg cable Romanian deadlift — hip-hinge and balance challenge that exposes hamstring and glu…
Foundation
Deep Squat
Static deep-squat hold or controlled deep-squat reps — fundamental hip mobility position that every…
Beginner
Dumbbell Bulgarian Lunge
Rear-foot-elevated split squat with dumbbells — punishing single-leg quad and glute work, less stab…
Intermediate
Dumbbell Cossack Squat
Wide-stance lateral squat shifting weight side to side with a dumbbell at the chest — extreme adduc…
Intermediate
Dumbbell Curtsy Lunge
Diagonal-step backward lunge crossing behind the front leg — adds frontal-plane loading to a standa…
Intermediate
Dumbbell Deadlifts
A hip-hinge deadlift with a dumbbell in each hand — an accessible way to build the glutes, hamstrin…
Foundation
Dumbbell Donkey Kick
Quadrupedal donkey kick with a dumbbell tucked behind the working knee — loaded glute-isolation wor…
Beginner
Dumbbell Fire Hydrants
Quadrupedal hip abduction with a dumbbell tucked behind the knee — loaded glute medius work, named …
Beginner
Dumbbell Glute Bridge
Glute bridge with a dumbbell loaded on the hips — fundamental hip extension with progressive overlo…
Advanced
Dumbbell Goblet Squat
Single-dumbbell squat with the weight held vertically at the chest — the most accessible loaded squ…
Foundation
Dumbbell Hammer Lunge
Forward lunge with dumbbells held in a neutral (hammer) grip — easier on the shoulders than a barbe…
Foundation
Dumbbell Hamstring Curls
Prone hamstring curl with a dumbbell gripped between the feet — bodyweight-friendly hamstring isola…
Beginner
Dumbbell Jump Squat
Squat-jump with dumbbells at the sides — adds load to a plyometric squat for explosive lower-body p…
Advanced
Dumbbell Lunge
Standard forward lunge with dumbbells at the sides — the foundational loaded single-leg lift, acces…
Foundation
Dumbbell Lunge Step Up
Step-up onto a box combined with a reverse lunge — adds vertical and horizontal demand to a single-…
Intermediate
Dumbbell Reverse Lunge
Backward-stepping dumbbell lunge — gentler on the knees than forward lunges, loaded by dumbbells at…
Intermediate
Dumbbell Romanian Deadlift
Dumbbell Romanian deadlift — hip-hinge loading the hamstrings and glutes, the foundational hinge pa…
Foundation