The Best Hamstrings Exercises

Top Exercises

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.

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.

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.

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 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.

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.

Dumbbell RDL Death March

Intermediate / Dumbbells / Hamstrings / isolation

A dynamic variation of the Romanian Deadlift. It targets the hamstrings and glutes while improving balance and unilateral hip stability through a walking pattern.

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 Full Swing

Beginner / Dumbbells / Hamstrings / isolation

A dynamic movement targeting the posterior chain and shoulders. It builds explosive power and cardiovascular endurance through a full arc.

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.