Hamstrings Exercises

Home › Exercises › Hamstrings

These are the 10 hamstrings exercises in our library. Each one includes the correct technique, the muscles it works and alternatives if you lack the equipment. You can generate a free routine that includes them based on your level and goal.

Which muscles you train with Hamstrings

The hamstrings do two jobs: they extend the hip and flex the knee. That is why they need two different kinds of exercise: hip movements with a nearly straight knee (Romanian deadlift, good mornings), which load them in a deep stretch, and knee-flexion movements (leg curl). Training them properly is one of the most cited measures for reducing injury risk when sprinting.

The 10 Hamstrings exercises

• Band leg curl
• Standing cable leg curl
• Seated leg curl
• Lying leg curl
• Glute-ham raise
• Good mornings
• Nordic curl
• Single-leg RDL
• Romanian deadlift
• Band Romanian deadlift

Generate my free routine

See all muscle groups

• Abs
• Biceps
• Quads
• Back
• Glutes
• Shoulders
• Lower back
• Calves
• Chest
• Traps
• Triceps

⚡ Create your free routine in 60s

Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.