231 Best Hamstrings Exercises, With Photos and Muscle Maps

Back of the thigh. Bending the knee and extending the hip.

Back

Hamstrings highlighted on the body.

Exercises 231
Primary Target 59 movements
Stretches 28
Location Back of the thigh

Hamstrings Exercises — Primary Target 59

These load the hamstrings directly. Fitnit-tracked movements first, then those with step-by-step photographs.

Ball Leg Curl Ball Leg Curl beginner Exercise Ball Band Good Morning Band Good Morning beginner Resistance Bands Band Good Morning (Pull Through) Band Good Morning (Pull Through) beginner Resistance Bands Box Jump (Multiple Response) Box Jump (Multiple Response) beginner Not specified Box Skip Box Skip beginner Not specified Clean Deadlift Clean Deadlift beginner Barbell Front Box Jump Front Box Jump beginner Not specified Hurdle Hops Hurdle Hops beginner Not specified Knee Tuck Jump Knee Tuck Jump beginner No Equipment Linear 3-Part Start Technique Linear 3-Part Start Technique beginner Not specified Linear Acceleration Wall Drill Linear Acceleration Wall Drill beginner Not specified Lying Leg Curls Lying Leg Curls beginner Machines Moving Claw Series Moving Claw Series beginner Not specified Platform Hamstring Slides Platform Hamstring Slides beginner Not specified Prone Manual Hamstring Prone Manual Hamstring beginner Not specified Seated Band Hamstring Curl Seated Band Hamstring Curl beginner Not specified Seated Leg Curl Seated Leg Curl beginner Machines Smith Machine Stiff-Legged Deadlift Smith Machine Stiff-Legged Deadlift beginner Machines Standing Leg Curl Standing Leg Curl beginner Machines Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift beginner Dumbbells Vertical Swing Vertical Swing beginner Dumbbells Alternating Hang Clean Alternating Hang Clean intermediate Kettlebell Clean Clean intermediate Barbell Deadlifts Deadlifts intermediate Barbell Double Kettlebell Alternating Hang Clean Double Kettlebell Alternating Hang Clean intermediate Kettlebell Dumbbell Clean Dumbbell Clean intermediate Dumbbells Floor Glute-Ham Raise Floor Glute-Ham Raise intermediate Not specified Glute Ham Raise Glute Ham Raise intermediate Machines Good Morning Good Morning intermediate Barbell Good Morning off Pins Good Morning off Pins intermediate Barbell Hanging Bar Good Morning Hanging Bar Good Morning intermediate Barbell Kettlebell Dead Clean Kettlebell Dead Clean intermediate Kettlebell Kettlebell Hang Clean Kettlebell Hang Clean intermediate Kettlebell Kettlebell One-Legged Deadlift Kettlebell One-Legged Deadlift intermediate Kettlebell Lunge Pass Through Lunge Pass Through intermediate Kettlebell Muscle Snatch Muscle Snatch intermediate Barbell Natural Glute Ham Raise Natural Glute Ham Raise intermediate No Equipment One-Arm Kettlebell Clean One-Arm Kettlebell Clean intermediate Kettlebell One-Arm Open Palm Kettlebell Clean One-Arm Open Palm Kettlebell Clean intermediate Kettlebell Power Clean Power Clean intermediate Barbell Power Clean from Blocks Power Clean from Blocks intermediate Barbell Power Stairs Power Stairs intermediate Not specified Reverse Hyperextension Reverse Hyperextension intermediate Machines Romanian Deadlift Romanian Deadlift intermediate Barbell Romanian Deadlift from Deficit Romanian Deadlift from Deficit intermediate Barbell Smith Machine Hang Power Clean Smith Machine Hang Power Clean intermediate Machines Snatch Deadlift Snatch Deadlift intermediate Barbell Snatch Pull Snatch Pull intermediate Barbell Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift intermediate Barbell Sumo Deadlift Sumo Deadlift intermediate Barbell Sumo Deadlift with Bands Sumo Deadlift with Bands intermediate Barbell Sumo Deadlift with Chains Sumo Deadlift with Chains intermediate Barbell Wide Stance Stiff Legs Wide Stance Stiff Legs intermediate Barbell Hang Snatch Hang Snatch advanced Barbell Hang Snatch - Below Knees Hang Snatch - Below Knees advanced Barbell Open Palm Kettlebell Clean Open Palm Kettlebell Clean advanced Kettlebell Power Snatch Power Snatch advanced Barbell Reverse Band Sumo Deadlift Reverse Band Sumo Deadlift advanced Barbell Split Snatch Split Snatch advanced Barbell

Exercises That Also Work the Hamstrings 172

The hamstrings assists rather than leads in these — useful for volume without repeating the same movement.

Squats Squats beginner No Equipment AI tracked Alternate Leg Diagonal Bound Alternate Leg Diagonal Bound beginner Not specified Backward Drag Backward Drag beginner Not specified Balance Board Balance Board beginner Not specified Barbell Side Split Squat Barbell Side Split Squat beginner Barbell Barbell Squat Barbell Squat beginner Barbell Barbell Walking Lunge Barbell Walking Lunge beginner Barbell Bear Crawl Sled Drags Bear Crawl Sled Drags beginner Not specified Bench Sprint Bench Sprint beginner Not specified Butt Lift (Bridge) Butt Lift (Bridge) beginner No Equipment Cable Deadlifts Cable Deadlifts beginner Cable Machine Carioca Quick Step Carioca Quick Step beginner Not specified Chair Squat Chair Squat beginner Machines Depth Jump Leap Depth Jump Leap beginner Not specified Double Leg Butt Kick Double Leg Butt Kick beginner No Equipment Dumbbell Lunges Dumbbell Lunges beginner Dumbbells Dumbbell Squat Dumbbell Squat beginner Dumbbells Fast Skipping Fast Skipping beginner No Equipment Flutter Kicks Flutter Kicks beginner No Equipment Front Cone Hops (or hurdle hops) Front Cone Hops (or hurdle hops) beginner Not specified Glute Kickback Glute Kickback beginner No Equipment Goblet Squat Goblet Squat beginner Kettlebell Hack Squat Hack Squat beginner Machines Hip Extension with Bands Hip Extension with Bands beginner Resistance Bands

Showing 24 of 172. Browse the full library →

Hamstrings Stretches 28

Mobility work for the same muscles. Full stretch library →

Chair Leg Extended Stretch Chair Leg Extended Stretch beginner Not specified Front Leg Raises Front Leg Raises beginner No Equipment Hamstring Stretch Hamstring Stretch beginner Not specified Hamstring-SMR Hamstring-SMR beginner Foam Roller Inchworm Inchworm beginner No Equipment Knee Circles Knee Circles beginner No Equipment Leg-Up Hamstring Stretch Leg-Up Hamstring Stretch beginner Not specified One Knee To Chest One Knee To Chest beginner Not specified Runner's Stretch Runner's Stretch beginner Not specified Seated Calf Stretch Seated Calf Stretch beginner Not specified Seated Floor Hamstring Stretch Seated Floor Hamstring Stretch beginner Not specified Side Lying Groin Stretch Side Lying Groin Stretch beginner Not specified

Showing 12 of 28. All stretches →

Hamstrings Exercises by Equipment

Barbell 85 hamstrings exercises Kettlebell 26 hamstrings exercises No Equipment 22 hamstrings exercises Machines 20 hamstrings exercises Dumbbells 11 hamstrings exercises Resistance Bands 5 hamstrings exercises Exercise Ball 4 hamstrings exercises Cable Machine 3 hamstrings exercises Medicine Ball 1 hamstrings exercise

Frequently Asked Questions

What are the best hamstrings exercises?

Fitnit lists 231 hamstrings exercises, 59 of which train the hamstrings as the primary muscle. The top of that list is Ball Leg Curl, Band Good Morning, Band Good Morning (Pull Through), Box Jump (Multiple Response).

Where is the hamstrings?

Back of the thigh. Bending the knee and extending the hip.

How do I stretch the hamstrings?

Fitnit lists 28 hamstrings stretches, including Chair Leg Extended Stretch, Front Leg Raises, Hamstring Stretch. Each has photographs and instructions.

Can I train hamstrings at home with no equipment?

Yes — 22 of these need no equipment at all, including Squats, Butt Lift (Bridge), Double Leg Butt Kick.

Other Muscle Groups

Chest Exercises Pressing movements and drawing the arms across the body Back Exercises Pulling movements, spinal extension and posture Shoulders Exercises Raising and rotating the arm in every direction Biceps Exercises Bending the elbow and turning the palm upward Triceps Exercises Straightening the elbow Forearms Exercises Grip strength and wrist movement All Muscle Groups The full body map Exercise Library Every movement Fitnit lists

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