27 exercises
Hamstrings exercises
The hamstrings bend the knee and extend the hip, so they need both hinges (Romanian deadlifts) and curls (lying or seated leg curls).
- Train both hip hinges and knee flexion.
- Seated leg curls train the hamstrings at a longer length than lying curls.
Best hamstrings exercises
Barbell Straight Leg Deadlift
barbell
Lever Kneeling Leg Curl
leverage machine
Lever Lying Leg Curl
leverage machine
Lever Seated Leg Curl
leverage machine
Cable Assisted Inverse Leg Curl
cable
Lever Lying Two-One Leg Curl
leverage machine
Glute-Ham Raise
body weight
Standing Single Leg Curl
body weight
- Inverse Leg Curl (Bench Support)
- Self Assisted Inverse Leg Curl
- Barbell Good Morning
- Dumbbell Lying Femoral
- Inverse Leg Curl (On Pull-Up Cable Machine)
- Self Assisted Inverse Leg Curl (On Floor)
- Hamstring Stretch
- Power Clean
- Runners Stretch
- Assisted Prone Hamstring
- Kettlebell Hang Clean
- Kick Out Sit
- World Greatest Stretch
- Leg Up Hamstring Stretch
- Single Leg Platform Slide
- Exercise Ball Seated Hamstring Stretch
- Seated Wide Angle Pose Sequence
- Reclining Big Toe Pose With Rope
- Standing Hamstring And Calf Stretch With Strap
Programs that train your hamstrings
Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week
Intermediate
Upper / Lower 4-Day
Four days per week: two upper-body and two lower-body sessions. More volume per muscle group than full-body, ideal for intermediate lifters.
4× per week
Intermediate
Hybrid Upper/Lower 4-Day
Four days per week: two upper and two lower sessions, each with a conditioning finisher. More volume than 3-day hybrid.
4× per week
Workouts
Beginner
Leg Day (Strength)
Quads, hamstrings, and calves. All exercises from our database with GIFs.
6 exercises
Beginner
Lower Body (Strength)
Squats, hinges, and calves. All moves from our exercise library.
5 exercises
Intermediate
Leg Day (Bodybuilding)
Quads, hamstrings and calves. Higher volume and rep ranges for hypertrophy.
6 exercises
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