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 29 of 125 hamstrings exercises.

Illustrated guide to the Sandbag Leg Raises exercise

Sandbag Leg Raises

Lower-ab leg raise gripping the sandbag between the feet or shins, adding load to the classic lying…

Intermediate
Illustrated guide to the Sandbag Lunge exercise

Sandbag Lunge

Quad-loading walking lunge carrying the sandbag, travelling forward step after step to build single…

Foundation
Illustrated guide to the Sandbag Power Clean exercise

Sandbag Power Clean

A full-body sandbag power clean: explode the hips to launch the bag from the floor to a front-rack …

Advanced
Illustrated guide to the Sandbag Rotational Deadlift exercise

Sandbag Rotational Deadlift

A hamstring-driven deadlift that picks the sandbag up from an offset to one side, training the hing…

Intermediate
Illustrated guide to the Sandbag Shouldering exercise

Sandbag Shouldering

A strongman staple: repeatedly heave the sandbag from the floor onto a shoulder, alternating sides,…

Advanced
Illustrated guide to the Sandbag Shoulder Swing exercise

Sandbag Shoulder Swing

A full-body sandbag swing that heaves the bag low between the legs up and across onto a shoulder in…

Advanced
Illustrated guide to the Sandbag Single Leg Deadlift exercise

Sandbag Single Leg Deadlift

A single-leg RDL with the sandbag, hinging over the planted leg while the free leg extends behind f…

Intermediate
Illustrated guide to the Sandbag Throws exercise

Sandbag Throws

Explosive sandbag throws — over a shoulder, forward, or overhead-to-ground — releasing the load eac…

Advanced
Illustrated guide to the Single Leg Deadlift to Knee Up exercise

Single Leg Deadlift to Knee Up

Single-leg deadlift returning to standing with explosive knee drive — combined hinge and power.

Foundation
Illustrated guide to the Single Leg Squats exercise

Single Leg Squats

Bodyweight pistol squat — single-leg full squat, the apex of bodyweight lower-body strength.

Advanced
Illustrated guide to the Stability Ball Butt Buster exercise

Stability Ball Butt Buster

Prone glute lift over a stability ball — direct glute work in the unique prone-on-ball position.

Foundation
Illustrated guide to the Stability Ball Glute Bridge exercise

Stability Ball Glute Bridge

Glute bridge with heels on a stability ball — adds balance demand to the bridge.

Advanced
Illustrated guide to the Stability Ball Hamstring Curl exercise

Stability Ball Hamstring Curl

Stability ball hamstring curl — combined glute bridge with knee-flexion hamstring work.

Foundation
Illustrated guide to the Stability Ball Single Leg Squat exercise

Stability Ball Single Leg Squat

Single-leg squat with the back foot on a stability ball — extreme balance and unilateral leg work.

Elite
Illustrated guide to the Stability Ball Wall Squats exercise

Stability Ball Wall Squats

Wall squat with a stability ball at the lower back — combined squat with the rolling-back support.

Intermediate
Illustrated guide to the Suspension Glute Bridge exercise

Suspension Glute Bridge

TRX glute bridge with heels in straps — combined hamstring and glute work with instability demand.

Advanced
Illustrated guide to the Suspension Hamstring Curls exercise

Suspension Hamstring Curls

TRX hamstring curl — bodyweight hamstring work with the heels in suspension straps.

Foundation
Illustrated guide to the Suspension Hamstring Runners exercise

Suspension Hamstring Runners

TRX hamstring runners — alternating knee drives in the bridge position, combined cardio and posteri…

Foundation
Illustrated guide to the Suspension Lunge exercise

Suspension Lunge

TRX rear-foot-elevated lunge — single-leg work with the back foot in suspension straps.

Intermediate
Illustrated guide to the Suspension Single Leg Squat exercise

Suspension Single Leg Squat

TRX-supported single-leg squat — pistol squat with handle assistance for balance.

Elite
Illustrated guide to the Suspension Squat Jumps exercise

Suspension Squat Jumps

TRX-supported squat jumps — explosive lower-body work with handle assistance for balance and depth.

Advanced
Illustrated guide to the Vibration Plate Deadlift exercise

Vibration Plate Deadlift

Deadlift on a vibration plate — adds nervous-system stimulus to the standard deadlift.

Foundation
Illustrated guide to the Vibration Plate Dumbbell Squat exercise

Vibration Plate Dumbbell Squat

Dumbbell squat on a vibration plate — adds nervous-system stimulus to the standard loaded squat.

Intermediate
Illustrated guide to the Vibration Plate Good Morning exercise

Vibration Plate Good Morning

Good morning on a vibration plate — adds nervous-system stimulus to the hip-hinge.

Beginner
Illustrated guide to the Vibration Plate Hip Thrusters exercise

Vibration Plate Hip Thrusters

Hip thrust with the upper back on a vibration plate — vibration adds neuromuscular stimulus to the …

Advanced
Illustrated guide to the Vibration Plate Kettlebell Suitcase Deadlift exercise

Vibration Plate Kettlebell Suitcase Deadlift

Suitcase deadlift on a vibration plate — adds anti-lateral-flexion demand and vibration stimulus.

Advanced
Illustrated guide to the Vibration Plate Lunge exercise

Vibration Plate Lunge

Forward lunge on a vibration plate — adds nervous-system stimulus to the standard lunge.

Foundation
Illustrated guide to the Vibration Plate Medicine Ball Squat exercise

Vibration Plate Medicine Ball Squat

Medicine ball goblet squat on a vibration plate — combined chest-loaded squat with vibration stimul…

Intermediate
Illustrated guide to the Vibration Plate Single Leg Squat exercise

Vibration Plate Single Leg Squat

Single-leg squat on a vibration plate — extreme balance, single-leg strength, and neuromuscular sti…

Elite