Hamstring exercises
29 exercises in our library train the hamstrings as a main muscle. They're grouped below by the equipment they need, from bodyweight to machines. Each one links to a page with every muscle it works, easier and harder versions, and alternatives.
By level: Beginner 8 · Intermediate 13 · Advanced 8.
By equipment
Bodyweight (2 exercises)
- Bodyweight Single-Leg Romanian Deadlift Beginner
- Nordic Hamstring Curl Advanced
Dumbbells (3 exercises)
- Dumbbell Romanian Deadlift Beginner
- Dumbbell Deadlift Intermediate
- Single-Leg Romanian Deadlift Intermediate
Barbell (5 exercises)
- Barbell Good Morning Intermediate
- Conventional Deadlift Intermediate
- Romanian Deadlift Intermediate
- Stiff-Leg Deadlift Intermediate
- Deficit Barbell Deadlift Advanced
Kettlebell (1 exercise)
- Kettlebell Deadlift Beginner
Cables (1 exercise)
- Cable Pull-Through Beginner
Machines (4 exercises)
- Lying Leg Curl Beginner
- Seated Leg Curl Beginner
- Standing Leg Curl Beginner
- Reverse Hyperextension Intermediate
Smith machine (2 exercises)
- Smith Machine Deadlift Intermediate
- Smith Machine Good Morning Intermediate
Resistance bands (1 exercise)
- Band Deadlift Beginner
Power & plyometrics (9 exercises)
- Hang Barbell Snatch Intermediate
- Kettlebell Clean Intermediate
- Kettlebell Swing Intermediate
- Power Barbell Snatch Intermediate
- Barbell Clean Advanced
- Barbell Clean and Jerk Advanced
- Barbell Snatch Advanced
- Dumbbell Snatch Advanced
- Power Clean Advanced
Other equipment (1 exercise)
- Glute-Ham Raise Advanced
Turn these into a plan
The free generator builds a weekly strength plan around your goal, schedule and equipment, with sets, reps and loads. Premium (€29 once, no subscription) adds Overachiever Progression, cycle-based workouts, the Diet Planner and app exports.
Other muscle groups
Glutes · Quads · Back · Shoulders · Chest · Triceps · Abs · Biceps · Lower back · Calves · Forearms · Obliques
By equipment
Bodyweight · Dumbbells · Barbell · Kettlebell · Cables · Machines · Smith machine · Resistance bands
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)