Hamstring Exercises
95 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
Romanian Deadlift
Barbell
Biceps femorisSemitendinosus & semimembranosusGluteus maximus
Lying Leg Curls
Machine
Biceps femorisSemitendinosus & semimembranosus
Stiff-Legged Dumbbell Deadlift
Dumbbell
Biceps femoris
Seated Leg Curl
Machine
Semitendinosus & semimembranosus
Kettlebell Swing
Kettlebell
Biceps femorisGluteus maximus
Power Clean
Barbell
Biceps femoris
Hamstring Stretch
Bodyweight
Biceps femoris
World's Greatest Stretch
Bodyweight
Biceps femoris
Alternating Hang Clean
Kettlebell
Biceps femoris
Axle Deadlift
Other
Biceps femoris
Band Good Morning
Bands
Biceps femoris
Band Good Morning (Pull Through)
Bands
Biceps femoris
Box Jump (Multiple Response)
Other
Biceps femoris
Box Skip
Other
Biceps femoris
Clean
Barbell
Biceps femoris
Clean Deadlift
Barbell
Biceps femoris
Deadlift with Bands
Barbell
Biceps femoris
Deadlift with Chains
Barbell
Biceps femoris
Deficit Deadlift
Barbell
Biceps femoris
Double Kettlebell Alternating Hang Clean
Kettlebell
Biceps femoris
Double Kettlebell Snatch
Kettlebell
Anterior deltoidGluteus maximusBiceps femoris
Double Leg Butt Kick
Bodyweight
Vastus lateralisVastus medialisBiceps femoris
Dumbbell Clean
Dumbbell
Biceps femoris
Glute Ham Raise
Machine
Biceps femoris
Good Morning
Barbell
Biceps femorisLower back
Good Morning off Pins
Barbell
Biceps femoris
Hang Snatch
Barbell
Biceps femoris
Hang Snatch - Below Knees
Barbell
Biceps femoris
Hanging Bar Good Morning
Barbell
Biceps femoris
Hurdle Hops
Other
Biceps femoris
Inchworm
Bodyweight
Biceps femoris
Kettlebell Dead Clean
Kettlebell
Biceps femoris
Kettlebell Hang Clean
Kettlebell
Biceps femoris
Kettlebell One-Legged Deadlift
Kettlebell
Biceps femorisGluteus maximus
Linear 3-Part Start Technique
Bodyweight
Biceps femoris
Linear Acceleration Wall Drill
Bodyweight
Biceps femoris
Lunge Pass Through
Kettlebell
Biceps femoris
Moving Claw Series
Bodyweight
Biceps femoris
Muscle Snatch
Barbell
Biceps femoris
Natural Glute Ham Raise
Bodyweight
Biceps femoris
One-Arm Kettlebell Clean
Kettlebell
Biceps femoris
One-Arm Kettlebell Snatch
Kettlebell
Anterior deltoidGluteus maximusBiceps femoris
One-Arm Kettlebell Swings
Kettlebell
Biceps femorisGluteus maximus
One-Arm Open Palm Kettlebell Clean
Kettlebell
Biceps femoris
Open Palm Kettlebell Clean
Kettlebell
Biceps femoris
Power Clean from Blocks
Barbell
Biceps femoris
Power Snatch
Barbell
Biceps femorisGluteus maximusVastus lateralis
Power Stairs
Other
Biceps femoris
Prowler Sprint
Other
Biceps femoris
Reverse Band Deadlift
Barbell
Biceps femoris
Reverse Band Sumo Deadlift
Barbell
Biceps femoris
Reverse Hyperextension
Machine
Biceps femoris
Romanian Deadlift from Deficit
Barbell
Biceps femoris
Single Leg Butt Kick
Bodyweight
Vastus lateralisVastus medialisBiceps femoris
Smith Machine Hang Power Clean
Smith machine
Biceps femoris
Smith Machine Stiff-Legged Deadlift
Smith machine
Biceps femoris
Snatch Deadlift
Barbell
Biceps femoris
Snatch Pull
Barbell
Biceps femoris
Split Snatch
Barbell
Biceps femoris
Split Squats
Bodyweight
Biceps femoris
Stiff Leg Barbell Good Morning
Barbell
Biceps femoris
Stiff-Legged Barbell Deadlift
Barbell
Biceps femoris
Sumo Deadlift
Barbell
Biceps femorisSemitendinosus & semimembranosusGluteus maximus
Sumo Deadlift with Bands
Barbell
Biceps femoris
Sumo Deadlift with Chains
Barbell
Biceps femoris
Vertical Swing
Dumbbell
Biceps femoris
Wide Stance Stiff Legs
Barbell
Biceps femoris
90/90 Hamstring
Bodyweight
Biceps femoris
Ball Leg Curl
Exercise ball
Biceps femoris
Chair Leg Extended Stretch
Other
Biceps femoris
Floor Glute-Ham Raise
Bodyweight
Biceps femoris
Front Leg Raises
Bodyweight
Biceps femoris
Hamstring-SMR
Foam roll
Biceps femoris
Intermediate Groin Stretch
Other
Biceps femoris
Leg-Up Hamstring Stretch
Bodyweight
Biceps femoris
Lying Hamstring
Other
Biceps femorisSemitendinosus & semimembranosus
Platform Hamstring Slides
Other
Biceps femoris
Prone Manual Hamstring
Bodyweight
Biceps femoris
Runner's Stretch
Bodyweight
Biceps femoris
Seated Band Hamstring Curl
Bands
Semitendinosus & semimembranosus
Seated Floor Hamstring Stretch
Bodyweight
Biceps femoris
Seated Hamstring
Bodyweight
Biceps femoris
Seated Hamstring and Calf Stretch
Other
Biceps femoris
Standing Hamstring and Calf Stretch
Other
Biceps femoris
Standing Leg Curl
Machine
Biceps femoris
Standing Toe Touches
Bodyweight
Biceps femoris
The Straddle
Bodyweight
Biceps femoris
Upper Back-Leg Grab
Bodyweight
Biceps femoris
Band Stiff-Leg Deadlift
Bands
Semitendinosus & semimembranosus
Dumbbell Romanian Deadlift
Dumbbell
Semitendinosus & semimembranosus
Smith Machine Good Morning
Smith machine
Semitendinosus & semimembranosus
Dumbbell Lying Leg Curl
Dumbbell
Biceps femoris
Machine Kneeling Leg Curl
Machine
Biceps femoris
Slider Hamstring Curl
Other
Biceps femoris
Programs with these exercises
Upper/Lower 4-Day Split
Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · GymPush Pull Legs RoutineThree workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.
Intermediate · 3 times a week · Gym5-Day Body Part SplitFive sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · GymNovice 3×5 Strength ProgramFew lifts, fast progress: three sets of five on squats, presses and pulls, with the weight going up every session.
Beginner · 3 times a week · Gym