The Best Hamstrings Exercises

Top Exercises

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.

Band Pull Through

Beginner / Handle Bands / Hamstrings / pull

A hip-hinge exercise for the posterior chain. It targets the glutes and hamstrings while teaching proper hinge mechanics and core engagement.

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.

Lever Lying Single Leg Curl

Intermediate / Leverage Machine / Hamstrings / pull

A unilateral version of the lying leg curl. It is excellent for correcting hamstring imbalances and improving mind-muscle connection.

Kettlebell One Arm Swing

Intermediate / Kettlebell / Hamstrings / isolation

A unilateral version of the swing that increases the demand on the obliques and shoulder stability to prevent torso rotation.

Dumbbell Single Leg Deadlift

Intermediate / Dumbbells / Hamstrings / hinge

A unilateral hinge exercise targeting the hamstrings and glutes. It builds balance, hip stability, and posterior chain strength simultaneously.

Barbell One Arm Side Deadlift

Advanced / Barbell / Hamstrings / hinge

A unilateral deadlift that targets the legs and core. It forces the obliques to resist lateral flexion, building exceptional core stability.

Barbell Good Morning

Beginner / Barbell / Hamstrings / hinge

A hip-hinge exercise targeting the hamstrings, glutes, and spinal erectors. It is essential for posterior chain strength and deadlift performance.

Barbell Deadlift

Beginner / Barbell / Hamstrings / hinge

The ultimate compound movement for the posterior chain. It builds total-body strength, targeting the glutes, hamstrings, and lower back.

Kettlebell Full Swing

Intermediate / Kettlebell / Hamstrings / isolation

An explosive, high-power movement that targets the glutes and hamstrings. It builds cardiovascular endurance and posterior chain power through a full arc.

Dumbbell Lying Femoral

Beginner / Dumbbells / Hamstrings / isolation

A rare but effective hamstring isolation exercise using a dumbbell. It builds the posterior chain when a leg curl machine is unavailable.

Dumbbell Deadlift

Beginner / Dumbbells / Hamstrings / hinge

A foundational hinge movement for the posterior chain. Using dumbbells allows for a more natural grip and is excellent for building glute and hamstring strength.