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.

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.

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.

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.

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.

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.

Lying Femoral

Beginner / Dumbbells / Hamstrings / isolation

A rare but effective hamstring isolation exercise using a dumbbell. It strengthens the posterior chain when leg curl machines are unavailable.

Lever Seated Leg Curl

Beginner / Leverage Machine / Hamstrings / pull

A primary hamstring isolation exercise. The seated position keeps the hamstrings in a slightly stretched position, leading to a powerful contraction.

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.

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.

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