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Hamstring Exercises: Complete with Images & Descriptions

Develop strong, sexy hamstring muscles with some of the most effective hamstring exercises below. Learn proper form with detailed illustrations and descriptions.

Get started by selecting an exercise below, or simply scroll down to view them all:

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Deadlift 

Full Lunges 

Reverse Lunge

Walking Backwards

Forward Squat

Leg Curls

Seated Leg Curls

Wide Squats

Hamstrings Exercise #1: Deadlift

Description:
- Stand with feet together, weights on floor in front of feet.
- Squat down placing chest against thighs.
- Tighten lower back muscles, grasp weights in hands.
- Keep head forward and back straight, and gently straighten knees until a gentle stretch is felt. Hold for several seconds.
- Slowly stand upright.
- Keeping back straight, reverse the motion and lower weights to floor, keeping knees as straight as possible and hold for several seconds, then bend knees, returning to start position.

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Hamstrings Exercise #2: Full Lunges

Description:
- Hold weights at sides, palms inward.
- Step forward, bending knees to 90 degrees as shown.
- Rear knee should almost touch the floor.
- Push back up to standing.
- Repeat.

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Hamstrings Exercise #3: Reverse Lunge

Description:
- Stand holding weights at side, palms inward.
- Step back with one leg until rear knee almost touches floor.
- Front leg should not extend past toes.
- Push back up forward to a standing position.
- Repeat.

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Hamstrings Exercise #4: Walking Backwards

Description:
- Stand on side of Treadmill.
- Start belt of Treadmill.
- Step onto belt backwards and begin walking backwards.

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Hamstrings Exercise #5: Forward Squat

Description:
- Stand with feet about hip distance apart.
- Toes should be slightly pointed outward and aligned with knees.
- Hold weights in hands, resting on shoulders.
- Squat down until thighs are almost parallel with floor while moving buttocks backward, similar to beginning to sit in a chair.
- Return to start and repeat.

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Hamstring Exercise #6: Leg Curls

Description:
- Lie face down on ham curl machine.
- Place back of ankles behind pads.
- Pull ankles up and toward buttocks.
- Return to start position, controlling the weight.
- Repeat.

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Hamstring Exercise #7: Seated Leg Curls

Description:
- Sit on knee table.
- Place bolster pads behind ankles.
- Begin with knees straight.
- Bend right knee and straighten.
- As right knee straightens, bend left knee and continue to alternate legs.

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Hamstring Exercise #8: Wide Squats

Description:
- Stand with feet wider than hip distance apart.
- Toes should be slightly pointed outward and aligned with knees.
- Hold weights in hands, resting on shoulders.
- Squat down until thighs are almost parallel with floor while moving buttocks backward, similar to beginning to sit in a chair.
- Return to start and repeat.

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