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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.

v2026.10.13

A 20-minute hamstrings workout

What the plan builder would pick for your setup, guided set by set with timed rests. Your weights and reps stay on this device.

  1. Dumbbell Romanian Deadlift3 × 6–10
  2. Romanian Deadlift3 × 8–12
  3. Seated Leg Curl3 × 10–15
Front
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. They are 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
Legs Up the Wall: stretches the hamstrings and calves

Legs Up the Wall

HamstringsCalves
Desk Dog: stretches the lats and chest and hamstrings

Desk Dog

LatsChestHamstrings

Other muscles

ChestFront DeltsSide DeltsRear DeltsBicepsTricepsForearmsTrapsLatsUpper BackLower BackAbsObliquesGlutesOuter HipsInner ThighsQuadsCalves

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