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.