Hamstrings Exercises
Exercises targeting Hamstrings.
Showing 1–30 of 266 exercises
90/90 Hamstring
The 90/90 Hamstring is a dynamic flexibility exercise performed supine, designed to improve hamstring and calf range of motion through controlled, repetitive leg extensions. It's an excellent beginner movement for warming up the posterior chain or developing active flexibility.
Advanced Kettlebell Windmill
Clean and press a kettlebell overhead with one arm.
Atlas Stones
Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold.
Atlas Stone Trainer
This trainer is effective for developing Atlas Stone strength for those who don't have access to stones, and are typically made from bar ends or heavy pipe.
Axle Deadlift
Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.
Backward Drag
Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
Balance Board
Place a balance board in front of you.
Ball Leg Curl
The Ball Leg Curl is a bodyweight exercise using a stability ball to target the posterior chain. It challenges hamstring and glute strength while requiring core stability to control the movement.
Band Good Morning
The Band Good Morning is a hip-hinge exercise that strengthens the posterior chain, primarily targeting the hamstrings and glutes while challenging core and lower back stability. It's a useful movement for teaching proper hip-hinge mechanics with easily adjustable resistance.
Band Good Morning (Pull Through)
Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
Barbell Deadlift
Stand in front of a loaded barbell.
Barbell Full Squat
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Barbell Glute Bridge
Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
Barbell Lunge
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Barbell Rollout from Bench
Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.
Barbell Squat
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Barbell Step Ups
Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.
Bear Crawl Sled Drags
Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.
Bench Jump
Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
Bench Sprint
Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
Bent Press
Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
Bicycling
To begin, seat yourself on the bike and adjust the seat to your height.
Bicycling, Stationary
To begin, seat yourself on the bike and adjust the seat to your height.
Bodyweight Squat
Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
Bodyweight Walking Lunge
Begin standing with your feet shoulder width apart and your hands on your hips.
Box Jump (Multiple Response)
Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
Box Skip
You will need several boxes lined up about 8 feet apart.
Box Squat with Bands
Begin in a power rack with a box at the appropriate height behind you. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension. If dumbbells are used, secure them so that they don't move. Also, ensure that the dumbbells you are using are heavy enough for the bands that you are using. Additional plates can be used to hold the dumbbells down. If more tension is needed, you can either widen the base on the floor or choke the bands. T
Butt Lift (Bridge)
The Glute Bridge is a foundational hip-hinge exercise that isolates and strengthens the posterior chain. It's excellent for building glute and hamstring strength, improving hip stability, and serving as a primer for more advanced lower-body movements.
Car Deadlift
This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift. The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs.
Can't find what you need?
Suggest a new exercise