Hamstring exercises
Hamstring exercises in the Fitness Coach catalogue: 50 exercises. Most often with: Bodyweight, Barbell, Machine (Other).
Legs · Intermediate
Dumbbell Straight Leg Deadlift (Side Hold, Partial Range)
A hip-hinge variation that starts with the dumbbells beside the legs. This demonstration uses a shorter forward hinge than the related front-hold version. The hips move back and the torso returns to standing under control.
Hamstrings · Beginner
Dynamic Supine Hamstring Stretch
A floor-based mobility exercise for the back of the thigh. Repeated, hand-assisted movement of one raised leg alternates a gentle hamstring stretch with a release, while the other leg and torso remain supported on the floor.
Hamstrings · Beginner
Roll Hamstrings and Glute Sitting on Floor
A seated self-myofascial release drill for the hamstrings and glutes. A roller is used to apply controlled local pressure to the posterior thigh and hip region.
Legs · Beginner
Ring Leg Curl
A suspended hamstring curl using gymnastic rings. The moving rings add instability, so the exercise trains hamstrings and glutes together with hip and trunk control.
Legs · Intermediate
Sumo Squat off Stepbox
A lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. By performing this squat variation on a stepbox, you increase the range of motion and engage stabilizing muscles for improved balance and strength.
Legs · Beginner
Dumbbell Lying Leg Curl
An isolation hamstring exercise performed face down on a bench with a dumbbell held between the feet. It targets knee-flexion strength in the back of the thigh.
Legs · Intermediate
Jefferson Curl
A mobility and flexibility exercise targeting the posterior chain, particularly the hamstrings, lower back, and spinal erectors. It involves a controlled, weighted spinal flexion from a standing position, promoting spinal articulation and flexibility.
Legs · Beginner
Seated Forward Fold
The Seated Forward Fold, also known as Paschimottanasana in yoga, is a seated stretch targeting the hamstrings, lower back, and spine. This exercise enhances flexibility, promotes relaxation, and can help improve posture by lengthening the spine and releasing tension in the back muscles.
Legs · Intermediate
Cable Romanian Deadlift
A cable hip-hinge variation that targets the hamstrings, glutes, and spinal erectors. The lower cable provides continuous resistance through the Romanian deadlift pattern.
Legs · Beginner
Kneeling Hamstring Stretch
A flexibility exercise targeting the hamstring muscles located at the back of the thigh. This stretch helps improve flexibility, reduce muscle tension, and prevent injuries by elongating the hamstrings.
Legs · Advanced
Assault Air Bike
A high-intensity cardio machine that combines the benefits of cycling and upper body workouts.
Legs · Beginner
Swiss Ball Leg Curl
An effective exercise targeting the hamstrings, glutes, and core muscles. It involves using a Swiss ball to perform leg curls while lying on your back, which adds an element of instability to engage stabilizing muscles.
Legs · Intermediate
Single-Leg Lying Curl
The Lying Single Leg Hamstring Curl is an isolation exercise targeting the hamstrings. It involves lying face down on a leg curl machine and curling one leg at a time towards the glutes. This exercise helps in strengthening and developing the hamstring muscles, improving knee flexion and stability.
Glutes · Beginner
Kettlebell Goblet Squat
A lower-body squat with a kettlebell held by the horns at the chest. The front-held weight keeps the torso upright and puts the work on the quadriceps and glutes, with the core bracing throughout.
Legs · Intermediate
Barbell Cossack Squat
A lateral squat variation performed with a barbell across the upper back. It trains the quadriceps, glutes, hamstrings, and adductors through a side-to-side lower-body pattern.
Legs · Beginner
Prone Lying Leg Curl
An isolation exercise targeting the hamstrings. It involves flexing the knees against resistance while lying face down on a leg curl machine. This exercise helps in strengthening the hamstrings, improving knee joint stability, and enhancing overall lower body performance.
Shoulders · Advanced
Dumbbell Snatch
The one-arm dumbbell snatch is a dynamic, full-body exercise that primarily targets the shoulders, back, and legs. It enhances power, coordination, and explosiveness by involving multiple muscle groups in a single, fluid motion.
Legs · Intermediate
Clean Squat
A compound exercise that combines elements of the clean and the squat. It targets multiple muscle groups, including the quadriceps, hamstrings, glutes, core, and shoulders. This exercise enhances strength, power, and coordination.
Legs · Beginner
Elliptical Trainer
A stationary exercise machine used to simulate walking, running, or stair climbing without causing excessive pressure on the joints.
Legs · Beginner
Single-Leg Cable Leg Curl
An isolation exercise targeting the hamstrings. It involves using a cable machine to perform leg curls one leg at a time, allowing for focused muscle engagement and improved muscle balance between legs.
Legs · Beginner
Seated Single Leg Curl
An isolation exercise targeting the hamstring muscles. It involves flexing the knee joint to bring the heel towards the glutes while seated on a leg curl machine. This exercise helps in developing strength and muscle definition in the hamstrings, improving knee stability and overall leg performance.
Legs · Advanced
Kettelbell Clean
The Kettlebell Clean is a dynamic exercise that involves lifting a kettlebell from the ground to the rack position in one fluid motion. It is designed to improve strength, power, and coordination, primarily targeting the posterior chain, shoulders, and core muscles.
