By equipment
Pick the row that matches what you actually have access to.
| Equipment | Exercises | |
|---|---|---|
| Barbell | 22 | Browse all Barbell → |
| Bodyweight | 20 | Browse all Bodyweight → |
| Other Equipment | 13 | Browse all Other Equipment → |
| Kettlebell | 10 | Browse all Kettlebell → |
| Machine | 7 | Browse all Machine → |
| Dumbbell | 3 | Browse all Dumbbell → |
Ready-made hamstrings routines
Bodyweight legs workout 30 exercises · full routine Resistance Bands legs workout 9 exercises · full routine Dumbbell legs workout 13 exercises · full routine Kettlebell legs workout 14 exercises · full routine Barbell legs workout 60 exercises · full routine Machine legs workout 36 exercises · full routine
Best hamstrings exercises with no equipment
Nothing required but floor space.
90/90 Hamstring beginner Floor Glute-Ham Raise intermediate Front Leg Raises beginner Hamstring Stretch beginner Inchworm beginner Knee Tuck Jump beginner Leg-Up Hamstring Stretch beginner Linear 3-Part Start Technique beginner Linear Acceleration Wall Drill beginner Moving Claw Series beginner Natural Glute Ham Raise intermediate Prone Manual Hamstring beginner
Beginner hamstrings exercises
Ball Leg Curl Exercise Ball Band Good Morning Resistance Bands Band Good Morning (Pull Through) Resistance Bands Box Jump (Multiple Response) Other Equipment Box Skip Other Equipment Chair Leg Extended Stretch Other Equipment Clean Deadlift Barbell Front Box Jump Other Equipment Hamstring-SMR Foam Roller Hurdle Hops Other Equipment Lying Leg Curls Machine Platform Hamstring Slides Other Equipment
Common questions
What is the best hamstrings exercise?
There is no single best one — the right pick depends on your equipment and level. Of the 79 hamstrings exercises catalogued here, 52 are compound movements, which recruit the most muscle per set and are usually the highest-value place to start. Alternating Hang Clean is a common first choice.
How many hamstrings exercises can you do without equipment?
20 of the 79 hamstrings exercises here need no equipment at all, and 37 can be done with home-gym kit such as dumbbells, kettlebells or bands.
Where should beginners start with hamstrings training?
35 of these 79 exercises are rated beginner. 90/90 Hamstring is one of the more accessible entry points. Start with a movement you can control through a full range, then progress load or difficulty before adding volume.
All 79 hamstrings exercises
90/90 Hamstring Bodyweight · beginner Alternating Hang Clean Kettlebell · intermediate Ball Leg Curl Exercise Ball · beginner Band Good Morning Resistance Bands · beginner Band Good Morning (Pull Through) Resistance Bands · beginner Box Jump (Multiple Response) Other Equipment · beginner Box Skip Other Equipment · beginner Chair Leg Extended Stretch Other Equipment · beginner Clean Barbell · intermediate Clean Deadlift Barbell · beginner Double Kettlebell Alternating Hang Clean Kettlebell · intermediate Dumbbell Clean Dumbbell · intermediate Floor Glute-Ham Raise Bodyweight · intermediate Front Box Jump Other Equipment · beginner Front Leg Raises Bodyweight · beginner Glute Ham Raise Machine · intermediate Good Morning Barbell · intermediate Good Morning off Pins Barbell · intermediate Hamstring-SMR Foam Roller · beginner Hamstring Stretch Bodyweight · beginner Hang Snatch Barbell · expert Hang Snatch - Below Knees Barbell · expert Hanging Bar Good Morning Barbell · intermediate Hurdle Hops Other Equipment · beginner Inchworm Bodyweight · beginner Intermediate Groin Stretch Other Equipment · intermediate Kettlebell Dead Clean Kettlebell · intermediate Kettlebell Hang Clean Kettlebell · intermediate Kettlebell One-Legged Deadlift Kettlebell · intermediate Knee Tuck Jump Bodyweight · beginner Leg-Up Hamstring Stretch Bodyweight · beginner Linear 3-Part Start Technique Bodyweight · beginner Linear Acceleration Wall Drill Bodyweight · beginner Lunge Pass Through Kettlebell · intermediate Lying Hamstring Other Equipment · expert Lying Leg Curls Machine · beginner Moving Claw Series Bodyweight · beginner Muscle Snatch Barbell · intermediate Natural Glute Ham Raise Bodyweight · intermediate One-Arm Kettlebell Clean Kettlebell · intermediate One-Arm Kettlebell Swings Kettlebell · intermediate One-Arm Open Palm Kettlebell Clean Kettlebell · intermediate Open Palm Kettlebell Clean Kettlebell · expert Platform Hamstring Slides Other Equipment · beginner Power Clean Barbell · intermediate Power Clean from Blocks Barbell · intermediate Power Snatch Barbell · expert Power Stairs Other Equipment · intermediate Prone Manual Hamstring Bodyweight · beginner Prowler Sprint Other Equipment · beginner Reverse Band Sumo Deadlift Barbell · expert Reverse Hyperextension Machine · intermediate Romanian Deadlift Barbell · intermediate Romanian Deadlift from Deficit Barbell · intermediate Runner's Stretch Bodyweight · beginner Seated Band Hamstring Curl Other Equipment · beginner Seated Floor Hamstring Stretch Bodyweight · beginner Seated Hamstring Bodyweight · expert Seated Hamstring and Calf Stretch Other Equipment · intermediate Seated Leg Curl Machine · beginner Smith Machine Hang Power Clean Machine · intermediate Smith Machine Stiff-Legged Deadlift Machine · beginner Snatch Deadlift Barbell · intermediate Snatch Pull Barbell · intermediate Split Snatch Barbell · expert Split Squats Bodyweight · intermediate Standing Hamstring and Calf Stretch Other Equipment · beginner Standing Leg Curl Machine · beginner Standing Toe Touches Bodyweight · beginner Stiff-Legged Barbell Deadlift Barbell · intermediate Stiff-Legged Dumbbell Deadlift Dumbbell · beginner Sumo Deadlift Barbell · intermediate Sumo Deadlift with Bands Barbell · intermediate Sumo Deadlift with Chains Barbell · intermediate The Straddle Bodyweight · beginner Upper Back-Leg Grab Bodyweight · beginner Vertical Swing Dumbbell · beginner Wide Stance Stiff Legs Barbell · intermediate World's Greatest Stretch Bodyweight · intermediate
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