Exercise library

Hamstrings exercises: 10 moves with videos

10 hamstrings exercises. Main lifts first, then accessories and no-equipment options.

Hamstrings

HamstringsMain lift

Barbell hip hinge with soft knees for hamstrings and glutes.

3 × 8–10Video

Hamstrings

Hip hinge with dumbbells; easier to learn than the barbell.

3 × 8–12Video

Hamstrings

One-leg hinge with a dumbbell; balance and hamstrings.

3 × 8–12Video

Hamstrings

Bar on the back, hinge forward with a flat back.

3 × 8–10Video

Hamstrings

Band under the feet and around the neck; hinge forward.

3 × 12–20Video

Hamstrings

Machine leg curl lying face down.

3 × 10–15Video

Hamstrings

Seated machine leg curl; trains the hamstrings stretched.

3 × 10–15Video

Hamstrings

Kneeling, lower your body forward with feet anchored.

3 × 3–6Video

Hamstrings

Hamstring curl on a GHD bench using your bodyweight.

3 × 5–8Video

Hamstrings

Lying on your back, heels on a towel, curl the feet in.

3 × 8–12Video

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