VideoHamstrings exercises.
Hip hinges and knee-flexion movements. Explore illustrated technique guides, muscles worked, and equipment options. Choose a movement below to see how to do it.
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Browse every exerciseHamstrings exercises, explained
19 ways to move.
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Showing 1–19 of 19 exercises
Video
VideoCable Deadlifts
Kettlebell Deadlift
VideoLeg Curl
Lying Leg Curls
Natural Glute Ham Raise
Reverse Band Sumo Deadlift
VideoRomanian Deadlift
VideoSeated Leg Curl
Standing Leg Curl
Stiff-Legged Barbell Deadlift
Stiff-Legged Dumbbell Deadlift
VideoSumo Deadlift
Sumo Deadlift with Bands
Trap Bar Deadlift
Dumbbell Romanian Deadlift
Supported Single-Leg Romanian Deadlift
Slider Leg Curl
Cable Pull-Through
Choose a movement you can repeat
Use this collection to compare setups before building your session. Open a technique guide to check the equipment, starting position, movement steps, and muscles involved. Similar exercises are alternatives, rather than a checklist to complete in one workout. Record your chosen variation and setup so you can compare the same movement when you return.
A simple place to start
Hamstring training can include a hip hinge and a knee-flexion exercise. A Romanian deadlift and a leg curl cover those two roles; the alternatives let you adapt equipment rather than add every option.
Hamstring exercises are not all deadlift variations. Combine movement roles and keep the starting dose small enough that your next lower-body session remains repeatable.
| Exercise guide | Sets × reps | Technique cue |
|---|---|---|
| Romanian Deadlift | 2 × 6–10 | Soften the knees and push the hips back. Keep the weight close and stop before losing trunk position. |
| Seated Leg Curl | 2 × 10–15 | Adjust the seat and pads, keep the body supported, and curl without jerking. |
| Lying Leg Curls | 2 × 10–15 | Align with the machine and keep hips stable as the knees bend. |
| Dumbbell Romanian Deadlift | 2 × 8–12 | Keep the dumbbells close and hinge without turning it into a deep squat. |
| Supported Single-Leg Romanian Deadlift | 2 × 8–12 per side | Use support for balance and hinge without rotating the pelvis. |
| Slider Leg Curl | 2 × 6–12 | Use a suitable floor and sliders. Extend only as far as you can return with control. |
Technique mistakes to watch for
- Reaching the weights toward the floor after hip-hinge control ends
- Letting balance limit every single-leg working set
- Adding multiple hard hinge variations to an already demanding deadlift week
Frequently asked questions
Are deadlifts enough for hamstrings?
A hinge trains one important role, while leg curls add knee flexion. The exact dose depends on your whole plan. You do not need several heavy deadlift variations to create a useful hamstring session.
Should I do every exercise on this list?
No. The list is an exercise menu. Start with the sample or a smaller dose that fits your current week. Similar alternatives replace a movement rather than adding every option to one workout.
How do I progress these exercises?
Record the same setup and actual completed reps. Build toward the upper rep target with consistent control, then try the smallest available load increase. Repeat or reduce work when the target or recovery is unsuitable.