Hamstrings exercises: step-by-step technique

12 exercises for hamstrings with short guides: how to do them, common mistakes and alternatives. Equipment: dumbbells, barbell, machine, bodyweight, and resistance band.

• Dumbbell Romanian deadliftDumbbells · IntermediateA hip hinge for hamstrings and glutes, not a floor-reaching contest.
• Romanian deadliftBarbell · IntermediateA hip hinge from standing that loads the hamstrings and glutes with a barbell.
• Leg curlMachine · BeginnerA machine isolation exercise that bends the knee against resistance to train the hamstrings.
• Sumo deadliftBarbell · AdvancedA deadlift with a wide stance and hands inside the knees, with a more upright torso and more work for the hips and inner thighs.
• Good morningBarbell · AdvancedA hip hinge with the bar on your back that trains the hamstrings, glutes and back extensors. Start very light.
• Back extensionMachine · BeginnerA hip hinge on a back-extension bench that trains the glutes, hamstrings and lower back.
• Single-leg Romanian deadliftDumbbells · IntermediateA one-leg hip hinge that trains the hamstrings and glutes and challenges balance. Hold a wall if needed.
• Nordic hamstring curlBodyweight · AdvancedKneel with the ankles anchored and lower your body forward as slowly as you can; a hard hamstring exercise with good evidence for injury prevention.
• Trap bar Romanian deadliftBarbell · IntermediateA hip hinge with a trap bar that loads the hamstrings and glutes with a neutral grip.
• Banded good morningResistance band · BeginnerA hip hinge with a band that trains the hamstrings and glutes without a barbell.
• Lying leg curlMachine · BeginnerA machine curl lying face down that isolates the hamstrings.
• Standing leg curlMachine · BeginnerA single-leg machine curl done standing that trains one hamstring at a time.

Programmes with this focus

• Legs focus (gym)3 days a week · Gym
• Legs focus (home, dumbbells)3 days a week · Dumbbells

All exercises

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.