The hamstrings, comprised of the biceps femoris (long and short head), semitendinosus, and semimembranosus, are essential for lower-body strength, stability, and athletic performance. These powerful muscles are responsible for hip extension, knee flexion, and overall posterior chain strength. Whether your goal is to increase power, prevent injuries, or improve flexibility, training the hamstrings is a key component of any well-rounded fitness program.

This page provides a comprehensive guide to hamstring exercises, offering a variety of options to suit all fitness levels and equipment setups. From barbell movements like Romanian deadlifts, good-mornings, and glute-ham raises to cable and dumbbell exercises targeting hip extension and knee flexion, you’ll find exercises designed to challenge and strengthen the hamstrings. Machine-based options like lever plate-loaded and selectorized curls provide effective isolation, while advanced variations such as suspended leg curls and band-assisted hamstring raises enhance functional strength and stability.

For those focusing on flexibility and recovery, a range of dynamic stretches, PNF techniques, and static stretches for the hamstrings are included to improve mobility and reduce tightness. These exercises are complemented by self-assisted and bodyweight movements, such as glute-ham raises and inverse leg curls, which are perfect for minimal-equipment training.

Whether you’re building strength, enhancing athletic performance, or addressing muscle imbalances, this guide equips you with the tools and techniques to target and develop your hamstrings effectively.

Hamstrings

Biceps Femoris (Long Head), Biceps Femoris (Short Head), Semitendinosus, Semimembranosus

Barbell

• Barbell Good-morning
• Barbell Glute-Ham Raise
• Barbell Inverse Leg Curl
• Barbell Hyperextension
  • Barbell Back Raise
• Barbell Hyperextension (45°)
  • Barbell Back Raise (45°)
• Barbell Romanian Deadlift
• Barbell Single-Leg Romanian Deadlift
• Barbell Split Leg Romanian Deadlift
• Barbell Trap Bar Stiff-leg Deadlift

Cable

• Cable Bent-over Leg Curl
• Cable Lying Leg Curl
• Cable Standing Leg Curl
• Cable Stiff-leg Deadlift

Dumbbell

• Dumbbell Romanian Deadlift
• Dumbbell Single-Leg Romanian Deadlift
• Dumbbell Split Leg Romanian Deadlift

Lever (Plate Loaded)

• Lever Plate Loaded Standing Single Leg Curl
• Lever Plate Loaded Lying Alternating Leg Curl
• Lever Plate Loaded Kneeling Leg Curl
• Lever Plate Loaded Lying Leg Curl
• Lever Plate Loaded Seated Leg Curl

Lever (Selectorized)

• Lever Selectorized Bent-over Leg Curl
• Lever Selectorized Bent-over Alternating Leg Curl
• Lever Selectorized Kneeling Leg Curl
• Lever Selectorized Lying Leg Curl
• Lever Selectorized Lying Alternating Leg Curl
• Lever Selectorized Seated Leg Curl
• Lever Selectorized Seated Single Leg Curl
• Lever Selectorized Standing Leg Curl
• Lever Selectorized Standing Alternating Leg Curl

Smith

• Smith Good-morning
• Smith Stiff-leg Deadlift

Weighted

• Weighted Glute-Ham Raise
• Weighted Inverse Leg Curl
• Weighted Hyperextension
  • Back Raise
• Weighted Hyperextension (45°)
  • Back Raise (45°)

Band-assisted

• Band-assisted Hamstring Raise

Body Weight

• Body Weight Glute-Ham Raise
  • Hands behind hips
• Body Weight Hanging Hamstring Bridge
  • Single Leg
• Body Weight Hanging Hamstring Bridge Curl
  • Single Leg
• Body Weight Hanging Leg Curl
  • Straight Hip
• Body Weight Inverse Leg Curl
• Body Weight Leg Curl (on power wheel)
• Body Weight Leg Curl (on ball)
  • Single Leg (leg flexed)
• Body Weight Single Leg 45° Hyperextension
• Body Weight Straight Hip Leg Curl (on ball)
  • Single Leg

Self-assisted

• Self-assisted Inverse Leg Curl on floor

Suspended

• Suspended Leg Curl
  • Single Leg (leg extended)
  • Single Leg (leg flexed)
• Suspended Hamstring Runner
• Suspended Hanging Leg Curl
  • Straight Hip
• Suspended Hyperextension
• Suspended Straight Hip Leg Curl
  • Single Leg

Stretch

• Stretch Lever
  • Seated
  • Lying
• Stretch Lying
  • PNF
  • Towel
  • Vertical
• Stretch Seated
  • PNF
  • Single Leg
• Stretch Seated (Chair or Exercise Ball)
  • Single Leg
• Stretch Seated Single Leg (Bench)
• Stretch Standing
  • Cross Leg
  • Single Leg
  • Single Leg (Bench)

Dynamic Stretch

• Dynamic Stretch Walking Straight Leg Tip Over
• Dynamic Stretch Soldier Kick
  • Intermittent

EXERCISES