Best Hamstrings Exercises
This shortlist highlights 39 exercises that target the hamstrings. It is a curated editorial roundup built from movement type, equipment, and difficulty data — not a lab ranking or coaching substitute.
How we chose these exercises
- •We group exercises by the attribute a reader is most likely filtering on first, such as target muscle, equipment, or difficulty.
- •We favor exercises with clear movement intent and dependable metadata for muscle group, equipment, and difficulty.
- •Beginner-friendly movements and low-equipment options are surfaced earlier when the shortlist serves broad training intent.
- •This page is a curated editorial ranking rather than a personalized training plan or medical recommendation.
Featured exercises
39 curated exercises for this shortlist.
H
High Knee Jumps
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Calves, Quadriceps, Soleus
L
Leg Curls (laying)
- Category
- Isolation
- Primary Muscle
- Hamstrings
- Secondary Muscle
- None
N
Nordic Curl
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes
P
Pistol Squat
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes, Shoulders, Biceps
R
Recumbent Bike
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Calves, Glutes, Quadriceps
S
Snap Down
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes, Quadriceps, Calves
A
Arabesque
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes
C
Crossbody Hamstring Stretch
- Category
- Isolation
- Primary Muscle
- Hamstrings
- Secondary Muscle
- None
C
Crossbody Leg Swings
- Category
- Isolation
- Primary Muscle
- Hamstrings
- Secondary Muscle
- None
E
Elephant Walks
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Calves
E
Estiramiento de piernas y cadera
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes, Quadriceps, Lats
H
Hamstring Chokes
- Category
- Isolation
- Primary Muscle
- Hamstrings
- Secondary Muscle
- None
H
Hamstring Kicks
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes
K
Kneeling Superman
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Traps, Abs
L
Leg Swings (Front–Back)
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes, Quadriceps
M
March or jog in place
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Calves, Glutes, Quadriceps
S
Single Leg Hamstring Stretch
- Category
- Isolation
- Primary Muscle
- Hamstrings
- Secondary Muscle
- None
S
Single Leg RDL
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes
S
Stair Master
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Calves, Glutes, Quadriceps
S
Standing Pancake
- Category
- Isolation
- Primary Muscle
- Hamstrings
- Secondary Muscle
- None
S
Standing Pancake Good Morning
- Category
- Isolation
- Primary Muscle
- Hamstrings
- Secondary Muscle
- None
T
Toe Touch
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes, Calves
W
Walking
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Calves, Glutes, Lats
W
Wall Squat
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Quadriceps
D
Dumbbell Romanian Deadlift
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes
K
Kickstand RDL
- Category
- Isolation
- Primary Muscle
- Hamstrings
- Secondary Muscle
- None
P
Patada de burro con mancuerna
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes
R
Reverse Hyperextension
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes
R
Romanian deadlift, single leg
- Category
- Isolation
- Primary Muscle
- Hamstrings
- Secondary Muscle
- None
S
Single-Leg Deadlift with Dumbbell
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes
S
Sit & Reach
- Category
- Isolation
- Primary Muscle
- Hamstrings
- Secondary Muscle
- None
S
Smith Machine Split Squat
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Quadriceps
S
Stiff-legged Deadlifts
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes
B
Barbell Full Squat
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes, Quadriceps, Calves
D
Dumbbell Thruster
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes, Quadriceps, Shoulders
H
Hip hinge
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes, Calves, Quadriceps
k
kettlebell sumo deadlift
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes, Quadriceps
P
Pin Squat
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes, Quadriceps, Abs
S
Sliding Lateral Lunge
- Category
- Compound
- Primary Muscle
- Hamstrings
- Secondary Muscle
- Glutes, Quadriceps, Calves
Training references
- wger exercise database API — Source dataset used for exercise names, muscle targets, equipment, and difficulty tags.
Frequently Asked Questions
What are the best hamstrings exercises?
Best Hamstrings Exercises highlights options such as High Knee Jumps, Leg Curls (laying), Nordic Curl. The right pick depends on your training goal, available equipment, and experience level.
How did you choose these hamstrings exercises?
We curated this shortlist using muscle-targeting data, equipment tags, movement type, and difficulty so the page reflects practical training intent.
Should beginners start with every exercise in this hamstrings list?
No. Start with the exercises that match your current technique, mobility, and equipment access, then progress as your form and strength improve.