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Hamstrings Exercises & Stretches

7 exercises that target the hamstrings, plus 16 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.

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Back

Hamstrings

Biceps femoris · semitendinosus · semimembranosus

What it does

Bends the knee and extends the hip. Strong hamstrings protect the knee and drive sprinting.

How to train it

Train both jobs: hinges (Romanian deadlifts) for the hip and curls for the knee.

Best exercises for your hamstrings

Deadlift — works the glutes and hamstrings and lower back

Deadlift

GlutesHamstringsLower Back· Barbell
Romanian Deadlift — works the hamstrings and glutes

Romanian Deadlift

HamstringsGlutes· Barbell
Dumbbell Romanian Deadlift — works the hamstrings and glutes

Dumbbell Romanian Deadlift

HamstringsGlutes· Dumbbells
Lying Leg Curl — works the hamstrings

Lying Leg Curl

Hamstrings· Machine
Kettlebell Swing — works the glutes and hamstrings

Kettlebell Swing

GlutesHamstrings· Kettlebell
Cable Pull-Through — works the glutes and hamstrings

Cable Pull-Through

GlutesHamstrings· Cable
Seated Leg Curl — works the hamstrings

Seated Leg Curl

Hamstrings· Machine

Also works your hamstrings

Not the main target in these, but a hard-working supporting muscle.

Barbell Back Squat — works the quads and glutes

Barbell Back Squat

QuadsGlutes
Bodyweight Squat — works the quads and glutes

Bodyweight Squat

QuadsGlutes
Lunge — works the quads and glutes

Lunge

QuadsGlutes
Bulgarian Split Squat — works the quads and glutes

Bulgarian Split Squat

QuadsGlutes
Barbell Hip Thrust — works the glutes

Barbell Hip Thrust

Glutes
Glute Bridge — works the glutes

Glute Bridge

Glutes
Squat Jump — works the quads and glutes

Squat Jump

QuadsGlutes
Step-Up — works the quads and glutes

Step-Up

QuadsGlutes
Superman — works the lower back and glutes

Superman

Lower BackGlutes
Donkey Kick — works the glutes

Donkey Kick

Glutes
Single-Leg Glute Bridge — works the glutes

Single-Leg Glute Bridge

Glutes
Bridge Pose — works the glutes

Bridge Pose

Glutes
Cable Glute Kickback — works the glutes

Cable Glute Kickback

Glutes
Leg Press — works the quads and glutes

Leg Press

QuadsGlutes
Smith Machine Squat — works the quads and glutes

Smith Machine Squat

QuadsGlutes
45° Back Extension — works the lower back and glutes

45° Back Extension

Lower BackGlutes

Stretches for your hamstrings

Yoga poses and stretches that lengthen this muscle — good after training or at the end of the day.

Downward-Facing Dog — works the front delts

Downward-Facing Dog

Front Delts
Triangle Pose — works the obliques

Triangle Pose

Obliques
Seated Forward Fold — stretches the hamstrings and lower back and calves

Seated Forward Fold

HamstringsLower BackCalves
Sun Salutation A — works the front delts and abs

Sun Salutation A

Front DeltsAbs
Standing Forward Fold — stretches the hamstrings and calves and lower back

Standing Forward Fold

HamstringsCalvesLower Back
Halfway Lift — works the lower back

Halfway Lift

Lower Back

Other muscles

ChestFront DeltsSide DeltsRear DeltsBicepsTricepsForearmsTrapsLatsUpper BackLower BackAbsObliquesGlutesOuter HipsInner ThighsQuadsCalves

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