RepSenseiHamstrings exercises
Your hamstrings bend your knee and help straighten your hip, which matters for sprinting, bending to pick things up and slowing your leg when you run. In the gym they work in Romanian deadlifts, leg curls and good mornings.
The hamstrings are three muscles at the back of the thigh. Most of them cross both the hip and knee joints, so they need training at both.
Training tips
- Train both functions: a hip hinge such as the Romanian deadlift, and a knee curl such as the lying or seated leg curl.
- On hinges, push your hips back until you feel a strong stretch in the back of the thighs, keeping your back flat. Stop where your back starts to round.
- Lower slowly. Many hamstring strains happen when the muscle is lengthening fast, so a controlled lowering phase builds useful strength.
Form guides
Hamstrings exercises you can do at home (42).
Top 40 hamstrings exercises
- Vertical SwingDumbbell · Beginner · also works glutes, quads, shoulders
- Romanian DeadliftBarbell · Intermediate · also works calves, glutes, lower back
- Sumo DeadliftBarbell · Intermediate · also works inner thighs, forearms, glutes
- 90/90 HamstringNo equipment · Beginner · also works calves
- Ball Leg CurlExercise ball · Beginner · also works calves, glutes
- Band Good MorningBands · Beginner · also works glutes, lower back
- Band Good Morning (Pull Through)Bands · Beginner · also works glutes, lower back
- Box Jump (Multiple Response)Other · Beginner · also works glutes, inner thighs, calves
- Box SkipOther · Beginner · also works glutes, inner thighs, calves
- Chair Leg Extended StretchOther · Beginner · also works inner thighs
- Clean DeadliftBarbell · Beginner · also works forearms, glutes, lower back
- Front Box JumpOther · Beginner · also works glutes, inner thighs, calves
- Front Leg RaisesNo equipment · Beginner
- Hamstring StretchNo equipment · Beginner
- Hamstring-SMRFoam roll · Beginner
- Hurdle HopsOther · Beginner · also works glutes, inner thighs, calves
- InchwormNo equipment · Beginner
- Knee Tuck JumpNo equipment · Beginner · also works glutes, inner thighs, calves
- Leg-Up Hamstring StretchNo equipment · Beginner
- Linear 3-Part Start TechniqueNo equipment · Beginner · also works calves, quads
- Linear Acceleration Wall DrillNo equipment · Beginner · also works calves, glutes, quads
- Lying Leg CurlsMachine · Beginner
- Moving Claw SeriesNo equipment · Beginner · also works calves, quads
- Platform Hamstring SlidesOther · Beginner · also works glutes
- Prone Manual HamstringNo equipment · Beginner
- Prowler SprintOther · Beginner · also works calves, chest, glutes
- Runner's StretchNo equipment · Beginner · also works calves
- Seated Band Hamstring CurlOther · Beginner
- Seated Floor Hamstring StretchNo equipment · Beginner · also works calves
- Seated Leg CurlMachine · Beginner
- Smith Machine Stiff-Legged DeadliftMachine · Beginner · also works glutes, lower back
- Standing Hamstring and Calf StretchOther · Beginner
- Standing Leg CurlMachine · Beginner
- Standing Toe TouchesNo equipment · Beginner · also works calves
- Stiff-Legged Dumbbell DeadliftDumbbell · Beginner · also works glutes, lower back
- The StraddleNo equipment · Beginner · also works inner thighs, calves
- Upper Back-Leg GrabNo equipment · Beginner · also works lower back, lats, traps
- Alternating Hang CleanKettlebells · Intermediate · also works biceps, calves, forearms
- CleanBarbell · Intermediate · also works calves, forearms, glutes
- Double Kettlebell Alternating Hang CleanKettlebells · Intermediate · also works biceps, calves, forearms
Train your hamstrings with RepSensei
Free, with no account. Open it in your phone browser, or get the Android app.