Hamstring Exercises

EXERCISES

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