Hamstrings exercises
32 movements — how to perform them, what they train, and the mistakes to avoid.
The hamstrings do two jobs, so they need two kinds of work: hip extension (Romanian deadlifts, good mornings) and knee flexion (leg curls, Nordics).
7 of these need no equipment at all — see the bodyweight library for the full list across every muscle.
Back ExtensionGym · beginner
Band Good MorningBands · beginner
Band Leg CurlBands · beginner
Band Romanian DeadliftBands · beginner
Band Single-Leg Romanian DeadliftBands · intermediate
Band-Assisted Nordic CurlBands · intermediate
Barbell Good MorningBarbell · advanced- Barbell Romanian DeadliftBarbell · intermediate
Barbell Stiff-Leg DeadliftBarbell · advanced- Bodyweight Good MorningBodyweight · beginner
- Cable Romanian DeadliftCables · intermediate
Conventional DeadliftBarbell · advanced- Deficit DeadliftBarbell · advanced
- Downward-Facing DogBodyweight · beginner
- Dumbbell Good MorningDumbbells · intermediate
- Dumbbell Romanian DeadliftDumbbells · beginner
- Dumbbell Single-Leg Romanian DeadliftDumbbells · intermediate
Dumbbell Stiff-Leg DeadliftDumbbells · intermediate
Glute Ham RaiseGym · advanced- Kettlebell Romanian DeadliftKettlebell · beginner
- Kettlebell Single-Leg DeadliftKettlebell · intermediate
Lying Leg CurlMachine · beginner- Nordic Hamstring CurlBodyweight · advanced
Seated Forward FoldBodyweight · beginner- Seated Good MorningBarbell · advanced
Seated Leg CurlMachine · beginner- Single-Leg Lying Leg CurlMachine · beginner
- Single-Leg Romanian DeadliftBodyweight · beginner
Single-Leg Sliding Leg CurlBodyweight · advanced- Sliding Leg CurlBodyweight · intermediate
- Smith Machine Romanian DeadliftMachine · beginner
Snatch-Grip DeadliftBarbell · advanced
Other muscle groups
ChestBackShouldersBicepsTricepsForearms & gripQuadsGlutesCalvesCore & absCardio & conditioningMobility & recovery
By equipment
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