Hamstring Exercises

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 (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

Hamstrings

EXERCISES