Barbell Hamstring Exercises

28 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Barbell Bodyweight Kettlebell Resistance Band Machine

Barbell Deadlift

Barbell

Lower backGluteus maximusBiceps femoris

Romanian Deadlift

Barbell

Biceps femorisSemitendinosus & semimembranosusGluteus maximus

Biceps femorisLower back

Good Morning off Pins

Hang Snatch - Below Knees

Barbell

Biceps femoris

Hanging Bar Good Morning

Power Clean from Blocks

Biceps femorisGluteus maximusVastus lateralis

Reverse Band Deadlift

Barbell

Biceps femoris

Reverse Band Sumo Deadlift

Barbell

Biceps femoris

Romanian Deadlift from Deficit

Stiff Leg Barbell Good Morning

Barbell

Biceps femoris

Stiff-Legged Barbell Deadlift

Biceps femorisSemitendinosus & semimembranosusGluteus maximus

Sumo Deadlift with Bands

Barbell

Biceps femoris

Sumo Deadlift with Chains

Barbell

Biceps femoris

Wide Stance Stiff Legs

Barbell

Biceps femoris

Programs with these exercises

Novice 3×5 Strength Program

Few 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 Beginner Powerlifting Program, 3 Days

Squat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.

Intermediate · 3 times a week · Gym 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 · Gym Push Pull Legs Routine

Three 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 · Gym