Hamstring Exercises: See Pictures & Descriptions of Effective Hamstring Exercises

Ball Leg Press

- Lie on back.
- Bend knees and grasp ball between ankles.
- Tighten abdominal muscles, lift ball up to chest.
- Straighten knees, lifting ball.
- Lower to chest and lower to floor.
- Repeat.

Bar Bridge

- Lie on back with knees bent as shown.
- Place bar across hips.
- Lift up buttocks.
- Lower and repeat.

Barbell Squat

- Place barbell over shoulders, behind head.
- Grip bar firmly with hands, elbows bent to 90 degrees.
- Feet should be about shoulder distance apart.
- Slowly bend knees, keeping back straight.
- Return to start position and repeat

Ham Curl Machine

- 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.
- To increase difficulty, perform with the toes pointed.

Dumbbell Forward Squat

- 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.

Dumbbell Forward Wide Squat

- 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.

Dumbbell Full Reverse Lunge

- 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.

Dumbbell Deadlift

- 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.

Dumbbell Side Lunge

- Stand with weight in hands.
- Step sideways to left as shown, keeping trunk vertical.
- Push back up to starting position.
- Repeat sets to right side.

Incline Slide Leg Pull Downs

- Attach cables according to manufacturer instructions.
- Lie on back as shown.
Attach ankle cuff to left ankle.
- Begin with leg upward, knee straight.
- Lower leg, return and repeat.
- Repeat series with right leg.

Machine Back Leg Press

- Stand at leg exercise machine.
- Place pad at back of thigh just above knee.
- Stand on left leg and push right knee backward.
- Return to start position and repeat.
- Repeat sets with other leg.

Dumbbell Lunge Squat

- Hold weights in hands.
Step forward and bend knees until in a lunge position.
- Slowly bend both knees to lower trunk toward floor.
- Slightly straighten knees to raise up.
- Continue to lower and raise while in lunge position.

Dumbbell Forward Bent Lunge

- Hold weights in hands at shoulders.
- Step forward in a lunge fashion and bend slightly at waist.
- Return to starting position and step forward with other leg.
- Repeat.

Machine Seated Ham

- 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.

Single Leg Squat Sidelying Incline Slide

- Lay on side with upward leg on foot pad and downward knee bent.
- Begin bending and straightening knee to perform one leg squats.

Pulley Leg Mulekick

- Attach pulley to secure object at waist level.
- Attach pulley around foot of involved leg.
- Stand as shown, knee bent, facing the pulley.
- Push leg downward and backward as the knee straightens.
- Return to start position and repeat.

See Hamstring Workouts & Training Tips

Hamstrings

Names:
Thigh (Rear)

Heads:
Biceps Femoris, Long Head
Biceps Femoris, Short Head
Semitendinosus
Semimembranosus

Origin:
Ishium
- Ishial Tuberosity
Femur (posterior)
- Linea Aspera
- Lateral Condyloid Ridge

Insertion:
Tibia
- Lateral Condyle
- Medial Condyle
Fibula
- Head

Related Muscles:
Gluteus Maximus
Gastrocnemius
Sartorius
Gracilis

Abdominals

Biceps

Chest

Neck

Lats

Lower Back

Back

Shoulders

Traps

Triceps

Calves

Glutes

Quadriceps

Hamstring