Hamstring Exercises

Exercise Instructions
Deadlift (Barbell) 1. Stand with feet shoulder-width apart, holding a barbell with an overhand grip. 2. Hinge at the hips and bend your knees to lower the bar towards the ground, keeping your back straight. 3. Push through your heels to lift the bar back up to the starting position.
Romanian Deadlift (Barbell) 1. Stand with feet shoulder-width apart, holding a barbell with an overhand grip in front of your thighs. 2. Hinge at the hips, keeping your back straight, and lower the bar towards the ground by pushing your hips back. 3. Push through your heels to return to the starting position.
Good Morning (Barbell) 1. Stand with feet shoulder-width apart, holding a barbell with an overhand grip across your upper back. 2. Hinge at the hips, keeping your back straight, and lower your torso towards the ground. 3. Push through your heels to return to the starting position.
Glute-Ham Raise 1. Kneel on a glute-ham raise machine, hooking your feet under the footpads. 2. Lower your torso towards the ground while keeping your back straight. 3. Use your hamstrings and glutes to raise your torso back up to the starting position.
Lying Leg Curl (Machine) 1. Lie face down on a leg curl machine with your legs straight and ankles under the pad. 2. Curl your legs up towards your glutes, squeezing your hamstrings at the top. 3. Lower the weight back down with control.
Seated Leg Curl (Machine) 1. Sit on a leg curl machine with your knees under the pad and feet pointed straight ahead. 2. Curl your legs up towards your glutes, squeezing your hamstrings at the top. 3. Lower the weight back down with control.
Standing Leg Curl (Machine) 1. Stand facing a leg curl machine with the pad against the back of one leg. 2. Curl your leg up towards your glute, squeezing your hamstring at the top. 3. Lower the weight back down with control.
Single-Leg Romanian Deadlift 1. Stand on one leg with a slight bend in the knee, holding a dumbbell or kettlebell in one hand. 2. Hinge at the hips and lower the weight towards the ground while keeping your back straight and extending your free leg behind you for balance. 3. Return to the starting position by squeezing your hamstrings and glutes.
Barbell Hip Thrust 1. Sit on the ground with your upper back against a bench, feet flat on the floor, and a barbell across your hips. 2. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes and hamstrings at the top. 3. Lower your hips back down to the starting position with control.
Single-Leg Hip Thrust 1. Sit on the ground with your upper back against a bench, one foot flat on the floor and the other leg extended straight out. 2. Drive through your heel to lift your hips towards the ceiling, squeezing your glutes and hamstrings at the top. 3. Lower your hips back down to the starting position with control.
Nordic Hamstring Curl 1. Kneel on a soft surface with a partner holding your ankles or hook your feet under a sturdy anchor. 2. Lower your body towards the ground by bending at the knees, keeping your back straight. 3. Use your hamstrings to push yourself back up to the starting position.
Sumo Deadlift 1. Stand with feet wider than shoulder-width apart, toes pointed out, holding a barbell with an overhand grip. 2. Lower the bar towards the ground by bending your knees and pushing your hips back. 3. Push through your heels to lift the bar back up to the starting position.
Single-Leg Deadlift (Dumbbell) 1. Stand on one leg with a slight bend in the knee, holding a dumbbell or kettlebell in one hand. 2. Hinge at the hips and lower the weight towards the ground while keeping your back straight and extending your free leg behind you for balance. 3. Return to the starting position by squeezing your hamstrings and glutes.
Back Extension 1. Position yourself face down on a back extension machine with your feet secure. 2. Lower your upper body towards the ground, keeping your back straight. 3. Lift your torso back up to the starting position by squeezing your hamstrings and glutes.
Dumbbell Romanian Deadlift 1. Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs. 2. Hinge at the hips, keeping your back straight, and lower the dumbbells towards the ground by pushing your hips back. 3. Push through your heels to return to the starting position.
Kettlebell Swing 1. Stand with feet shoulder-width apart, holding a kettlebell with both hands in front of you. 2. Hinge at the hips and swing the kettlebell between your legs. 3. Drive your hips forward to swing the kettlebell up to shoulder height. 4. Swing the kettlebell back down and repeat.
Seated Good Morning (Barbell) 1. Sit on a bench with a barbell across your upper back, feet shoulder-width apart. 2. Hinge at the hips and lean forward, keeping your back straight. 3. Push through your heels to return to the starting position.