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.
Dumbbell Side Lunge
Lateral lunge with a dumbbell in each hand — hammers the working-side quad and glute while stretchi…
Intermediate
Dumbbell Single Arm Deadlift
A hip-hinge deadlift holding one dumbbell, adding an anti-rotation core demand to the hamstring and…
Foundation
Dumbbell Single Leg Deadlift
Single-leg Romanian deadlift with a dumbbell in the opposite hand — extreme balance, hip-control, a…
Intermediate
Dumbbell Single Leg Hamstring Curl
Prone single-leg hamstring curl with a dumbbell gripped between the foot — unilateral hamstring iso…
Foundation
Dumbbell Split Squat
Stationary split-stance squat with dumbbells — fundamental single-leg pattern, foundational for lun…
Intermediate
Dumbbell Squat
Standard dumbbell squat with weights at the sides — accessible loaded squat, scales linearly with d…
Foundation
Dumbbell Step Up
Loaded step-up with dumbbells at the sides — fundamental single-leg strength and conditioning, scal…
Foundation
Dumbbell Sumo Squat
Wide-stance dumbbell squat holding a single dumbbell vertically between the legs — emphasizes adduc…
Foundation
Dumbbell Walking Lunge
Forward-stepping walking lunge with dumbbells — covers ground while loading single-leg strength, co…
Intermediate
Handstand to Bridge
Handstand against a wall lowering into a bridge — gymnastic movement combining inversion, shoulder …
Elite
Kettlebell Dead Lift
Single-kettlebell deadlift with the bell between the feet — foundational hinge pattern, accessible …
Foundation
Kettlebell Goblet Squats
Kettlebell goblet squat with the bell held by the horns at the chest — accessible loaded squat, nat…
Intermediate
Kettlebell Good Mornings
Hip-hinge with a kettlebell at chest or behind the neck — direct hamstring and lower-back work.
Foundation
Kettlebell Jump Squats
Goblet-position kettlebell jump squat — explosive lower-body power with the constant-tension front-…
Advanced
Kettlebell Lunge
Forward kettlebell lunge — accessible single-leg strength work, dumbbell or chest-loaded options.
Intermediate
Kettlebell Lunge Step Up
Step-up onto a box combined with a reverse lunge — kettlebell version of the dual-position single-l…
Intermediate
Kettlebell Piston Single Leg Squats
Single-leg squat (pistol) with a kettlebell in the rack — extreme unilateral lower-body strength.
Elite
Kettlebell Side Lunge
Lateral kettlebell lunge — frontal-plane lower-body work with adductor stretch on the straight leg.
Intermediate
Kettlebell Single Arm Deadlift
A hip-hinge deadlift with a single kettlebell, training the posterior chain while resisting rotatio…
Foundation
Kettlebell Single Leg Dead Lift
Single-leg kettlebell Romanian deadlift — extreme balance, unilateral hip-extension, and trunk-cont…
Intermediate
Kettlebell Suitcase Deadlift
Single-side kettlebell deadlift — extreme anti-lateral-flexion demand from the asymmetric loading.
Intermediate
Lateral Lunge
Lateral lunge stepping out wide — frontal-plane lower-body work with adductor stretch on the straig…
Beginner
Lunges
Standard bodyweight lunge — fundamental single-leg pattern, accessible to everyone, foundation for …
Beginner
Lunge Step Up
Step-up onto a box combined with a reverse lunge on the same side — bodyweight version of the dual-…
Foundation
Machine Leg Curls
Lying machine hamstring curl — direct hamstring isolation through a fixed path, brutal at higher re…
Foundation
Machine Leg Press
Seated machine leg press — heavy bilateral leg loading without spinal compression, accessible for h…
Foundation
Machine Squats
Machine squat — fixed-path squat with shoulder pads, accessible heavy lower-body loading.
Foundation
Medicine Ball Heartbeat Squat
Squat with simultaneous medicine ball front-press and pull — adds shoulder and trunk demand to the …
Foundation
Medicine Ball Hip Hinge Toss
Explosive medicine ball toss from a hip-hinge — generates power from the hips, classic athletic-pow…
Intermediate
Medicine Ball Hip Thrusters
Hip thrust with a medicine ball loaded on the lower abdomen — accessible loaded hip extension.
Advanced
Medicine Ball Power Deck Squat
Roll-back-into-squat with overhead medicine ball press — combines deep squat, rolling, and pressing.
Foundation
Medicine Ball Single Leg Bridge
Single-leg bridge with medicine ball loaded on the abdomen — unilateral hip extension with the cons…
Advanced
Plate Lunges
A forward or reverse lunge holding a plate at the chest, building single-leg strength in the quads …
Foundation
Plate Squats
A goblet-style squat holding a plate at the chest, building the quads and glutes while the front lo…
Foundation
RAM Alternating Dragon Squats
A cross-behind dragon squat alternating sides while holding the RAM, demanding single-leg strength,…
Advanced
RAM Alternating Lunges
Alternating forward or reverse lunges holding the RAM at the chest, building single-leg strength an…
Foundation
RAM Deadlift to Clean
A RAM deadlift that transitions into an explosive clean — linking posterior-chain strength with ful…
Advanced
RAM Snatch
An explosive pull driving the RAM from the floor or hips to overhead in one movement — full-body po…
Advanced
RAM Split Squat
A stationary split squat holding the RAM at the chest, building single-leg strength, balance and mo…
Foundation
Resistance Band Bulgarian Squats
Bulgarian split squat with band tension — adds variable resistance to the unilateral squat.
Intermediate
Resistance Band Lunge
Forward lunge with band tension at the shoulders — variable-resistance single-leg work.
Foundation
Resistance Band Squat
Bodyweight squat with band tension at shoulders — variable-resistance squat.
Foundation
Reverse Lunge to Knee Up
Reverse lunge with explosive knee drive at the top — combined single-leg strength with explosive hi…
Foundation
Sandbag Back Squats
Quad-dominant back squat with a sandbag racked across the traps, where the shifting filler forces t…
Intermediate
Sandbag Deadlift
Hip-hinge deadlift lifting the sandbag off the floor, a forgiving entry point to the hinge that ham…
Foundation
Sandbag Forward Lunge
Quad-focused forward-stepping lunge holding the sandbag at the chest, returning to the start each r…
Foundation
Sandbag Good Mornings
Hamstring-loading hip hinge with the sandbag braced on the upper back, bowing the torso toward para…
Foundation
Sandbag Hip Bridge
Glute-driven hip bridge with the sandbag across the hips, driving the hips to a hard lockout to iso…
Beginner