The Best Hamstrings Exercises

Top Exercises

Good Morning

Beginner / Barbell / Hamstrings / hinge

A hip-hinge movement that builds strength in the hamstrings and lower back. It is critical for improving deadlift and squat performance.

Toe Touch Sit

Beginner / Bodyweight-only / Hamstrings / isolation

A core exercise targeting the rectus abdominis and hip flexors. It improves abdominal strength and hamstring flexibility.

Lever Kneeling Leg Curl

Beginner / Leverage Machine / Hamstrings / pull

An isolation exercise for the hamstrings. The kneeling position allows for a better stretch and isolation of each leg individually.

Kettlebell One Legged Deadlift

Intermediate / Kettlebell / Hamstrings / hinge

A unilateral hinge movement targeting the hamstrings and glutes. It improves balance, hip stability, and corrects muscle imbalances.

Sumo Deadlift

Intermediate / Barbell / Hamstrings / hinge

A deadlift variation that targets the glutes and adductors. The wide stance allows for a more upright torso, making it ideal for those with long limbs.

Kettlebell Overhand Grip Swing

Intermediate / Kettlebell / Hamstrings / isolation

A variation of the swing using a pronated grip to maximize grip strength. It focuses on explosive hip extension and posterior chain power.

Good Morning Squat

Intermediate / Bodyweight-only / Hamstrings / squat

A compound movement that combines a hip hinge with a squat. It targets the hamstrings, glutes, and lower back while engaging the quadriceps.

Lever Seated One Leg Curl

Intermediate / Leverage Machine / Hamstrings / pull

A unilateral hamstring exercise that helps correct strength imbalances. It allows for a better mind-muscle connection with each individual leg.

Dumbbell Swing

Beginner / Dumbbells / Hamstrings / isolation

A dynamic hinge movement targeting the posterior chain. It builds explosive power in the glutes and hamstrings while improving grip strength.

Band Deadlift

Beginner / Handle Bands / Hamstrings / hinge

A posterior chain movement. The band resistance is lightest at the bottom and heaviest at the top, emphasizing the glute lockout.

Resistance Band Leg Curl

Beginner / Mini Loop Bands / Hamstrings / isolation

An isolation exercise for the hamstrings. The band provides increasing resistance as the muscle shortens, maximizing peak contraction.

Kettlebell Suitcase Deadlift

Intermediate / Kettlebell / Hamstrings / hinge

A unilateral deadlift that targets the legs and core. Holding the weight on one side forces the obliques to resist lateral flexion.

Explore by Muscle Groups

Explore by Equipment

Accessories

Cable Crossover Machine

Cable Machine

Cable Machine with Rope Attachment

Free Weights

No Equipment

Resistance Bands

Seated Cable Row Machine

Sled Machine

Smith Machine

Stability (Swiss) Ball