A Human Web
Join

Exercises

Hamstring exercises

The hamstrings bend the knee and extend the hip. Hinges such as the Romanian deadlift and curls such as the Nordic train both jobs.

82 moves71 with 3D demosBeginner 20Intermediate 29Advanced 33

Beginner hamstring exercises 20

Cable pull-through demonstrated on the 3D figure3D demoCable pull-throughBeginner · A cable machineHip-hinge practice demonstrated on the 3D figure3D demoHip-hinge practiceBeginner · No equipmentKettlebell deadlift demonstrated on the 3D figure3D demoKettlebell deadliftBeginner · A kettlebellMachine leg curl demonstrated on the 3D figure3D demoMachine leg curlBeginner · Strength machineBand Good Morning demonstrated on the 3D figure3D demoBand Good MorningBeginner · A bandBand Good Morning (Pull Through) demonstrated on the 3D figure3D demoBand Good Morning (Pull Through)Beginner · A bandFront Box Jump demonstrated on the 3D figure3D demoFront Box JumpBeginner · Other / check instructionsHurdle Hops demonstrated on the 3D figure3D demoHurdle HopsBeginner · Other / check instructionsLinear Acceleration Wall Drill demonstrated on the 3D figure3D demoLinear Acceleration Wall DrillBeginner · Other / check instructionsPlatform Hamstring Slides demonstrated on the 3D figure3D demoPlatform Hamstring SlidesBeginner · Other / check instructionsProwler Sprint demonstrated on the 3D figure3D demoProwler SprintBeginner · Other / check instructionsSeated Band Hamstring Curl demonstrated on the 3D figure3D demoSeated Band Hamstring CurlBeginner · Other / check instructions + A bench or box

Intermediate hamstring exercises 29

Barbell good morning demonstrated on the 3D figure3D demoBarbell good morningIntermediate · A barbellBarbell Romanian deadlift demonstrated on the 3D figure3D demoBarbell Romanian deadliftIntermediate · A barbellClean deadlift demonstrated on the 3D figure3D demoClean deadliftIntermediate · A barbellClean pull demonstrated on the 3D figure3D demoClean pullIntermediate · A barbellDumbbell clean demonstrated on the 3D figure3D demoDumbbell cleanIntermediate · A dumbbellDumbbell Romanian deadlift demonstrated on the 3D figure3D demoDumbbell Romanian deadliftIntermediate · A dumbbellKettlebell clean demonstrated on the 3D figure3D demoKettlebell cleanIntermediate · A kettlebellKettlebell swing demonstrated on the 3D figure3D demoKettlebell swingIntermediate · A kettlebellSingle-leg kettlebell deadlift demonstrated on the 3D figure3D demoSingle-leg kettlebell deadliftIntermediate · A kettlebellSlider hamstring curl demonstrated on the 3D figure3D demoSlider hamstring curlIntermediate · No equipmentSnatch pull demonstrated on the 3D figure3D demoSnatch pullIntermediate · A barbellStiff-legged dumbbell deadlift demonstrated on the 3D figure3D demoStiff-legged dumbbell deadliftIntermediate · A dumbbell

Advanced hamstring exercises 33

Barbell deadlift demonstrated on the 3D figure3D demoBarbell deadliftAdvanced · A barbellBarbell snatch demonstrated on the 3D figure3D demoBarbell snatchAdvanced · A barbellClean demonstrated on the 3D figure3D demoCleanAdvanced · A barbellClean from blocks demonstrated on the 3D figure3D demoClean from blocksAdvanced · A barbellDeadlift with bands demonstrated on the 3D figure3D demoDeadlift with bandsAdvanced · A barbell + A bandDeadlift with chains demonstrated on the 3D figure3D demoDeadlift with chainsAdvanced · A barbell + Other / check instructionsDeficit deadlift demonstrated on the 3D figure3D demoDeficit deadliftAdvanced · A barbell + Weight platesDouble kettlebell clean demonstrated on the 3D figure3D demoDouble kettlebell cleanAdvanced · A kettlebellGlute-ham raise demonstrated on the 3D figure3D demoGlute-ham raiseAdvanced · Other / check instructionsHang clean demonstrated on the 3D figure3D demoHang cleanAdvanced · A barbellHang clean below the knees demonstrated on the 3D figure3D demoHang clean below the kneesAdvanced · A barbellHang power clean demonstrated on the 3D figure3D demoHang power cleanAdvanced · A barbell

Also works the hamstrings

These train it as a secondary muscle.

Narrow it down

More exercises

Questions people ask

What are good hamstring exercises for beginners?

Start with moves graded easy, such as Cable pull-through, Hip-hinge practice, Kettlebell deadlift. There are 20 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do hamstring exercises at home without equipment?

Yes. 4 of the 82 moves here need nothing but your body, a floor, a wall or a step, for example Hip-hinge practice, Slider hamstring curl, World's Greatest Stretch.

What are the hardest hamstring exercises?

Moves graded advanced or expert include Full Nordic curl. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.