Exercises by muscle
Hamstrings exercises
The hamstrings run down the back of your thighs. They bend your knees and help straighten your hips, so they work in running, jumping and lifting things off the floor.
Hip hinges such as Romanian deadlifts load them while they lengthen, and curls train them by bending the knee. Most balanced programmes use both.
- 28Exercises
- 9Kinds of equipment
- 21Beginner friendly
Every hamstrings exercise
28 exercises
Beginner friendly (21)
assisted prone hamstring
cable assisted inverse leg curl
dumbbell lying femoral
exercise ball seated hamstring stretch
glute-ham raise
hamstring stretch
inverse leg curl (bench support)
inverse leg curl (on pull-up cable machine)
kick out sit
leg up hamstring stretch
lever kneeling leg curl 
lever lying leg curl- lever seated leg curl
- reclining big toe pose with rope
- runners stretch
- seated wide angle pose sequence
- self assisted inverse leg curl
- self assisted inverse leg curl
- self assisted inverse leg curl (on floor)
- standing hamstring and calf stretch with strap
- world greatest stretch
Some experience (5)
Advanced skill (2)
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Equipment for this muscle
Body part
Questions, answered
How many hamstrings exercises are there here?
There are 28 exercises that target the hamstrings in the AltF Fitness library, each with an animated demo and coaching tips.
What are good hamstrings exercises for beginners?
Moves rated beginner friendly here include assisted prone hamstring, cable assisted inverse leg curl and dumbbell lying femoral. Start with a weight or version you can control for every rep, then build up gradually.
What equipment do I need to train the hamstrings?
The exercises here use body weight, leverage machine, barbell, rope and more. Use the equipment filter on the exercise library to see only what you have.
How often should I train the hamstrings?
Guidelines for healthy adults suggest working each major muscle group at least twice a week. Leave a day or so between hard sessions for the same muscles so they can recover.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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