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 crucial for sprinting, jumping, and deadlifting. Strong hamstrings balance quad-dominant training, protect against ACL injuries, and improve athletic performance. Our library includes hip-dominant exercises like Romanian deadlifts and good mornings, knee-dominant exercises like leg curls, and hybrid movements like Nordic curls. We cover barbell, dumbbell, cable, and machine variations to fit any gym setup. Beginners can start with lying leg curls, while advanced athletes can progress to Nordic curls and single-leg Romanian deadlifts. MySetPlan balances hamstring work with your other leg training for complete lower body development.

All Hamstrings Exercises (55)

Romanian Deadlift

Lying Leg Curl

Seated Leg Curl

Stiff Leg Deadlift

Good Morning

Nordic Curl

Dumbbell RDL

Single Leg RDL

Stability Ball Curl

Slider Leg Curl

Standing Leg Curl

Cable Leg Curl

Band Leg Curl

Hip Thrust

Reverse Hyper

Trap Bar RDL

Deficit RDL

Banded Good Morning

Smith Machine RDL

Seated Good Morning

Banded RDL

Single Leg Deadlift

Landmine RDL

Banded Leg Curl

Dumbbell Deadlift

Jefferson Curl

Pause RDL

Wide Stance RDL

Nordic Curl Negative

Partner Leg Curl

Heel Elevated RDL

Tempo Leg Curl

Snatch Grip RDL

Pause Leg Curl

Assisted Nordic Curl

Kettlebell RDL

Bodyweight Good Morning

Single Leg Lying Curl

Single Leg Stability Ball Curl

Eccentric Leg Curl

One and a Half RDL

Single Leg Slider Curl

Split Stance RDL

Single Leg Cable Pull Through

Razor Curl

Slider Hip Hinge

Incline Leg Curl

Nordic Curl with Slider

Cable Single Leg Curl

Elevated Hip Thrust Hold

Deficit Stiff Leg Deadlift

Standing Single Leg Curl

Swiss Ball Hip Lift

90-90 Hip Hinge

Prone Floor Curl

Popular Hamstrings Comparisons

Hamstrings Training Guides

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