Hamstring Exercises: 55 Exercises for the Posterior Chain

The hamstrings — consisting of the biceps femoris, semitendinosus, and semimembranosus — run along the back of your thigh. They flex the knee and extend the hip, making them important for sprinting, jumping, and deadlifting. Hamstring work can balance quad-dominant training and build posterior-chain strength. Our library includes hip-dominant exercises like Romanian deadlifts and good mornings, knee-dominant exercises like leg curls, and more demanding movements like Nordic curls. These are general training guides, not injury-prevention or return-to-sport protocols.