Best Hamstrings Exercises
79 exercises target the hamstrings as a primary muscle. Browse by equipment type below — each includes form guides and images from RepStack's 873-exercise database.
Barbell Hamstrings Exercises
Clean
Clean Deadlift
Good Morning
Good Morning off Pins
Hang Snatch
Hang Snatch - Below Knees
Hanging Bar Good Morning
Muscle Snatch
Power Clean
Dumbbell Hamstrings Exercises
Cable & Machine Hamstrings Exercises
Glute Ham Raise
Lying Leg Curls
Reverse Hyperextension
Seated Leg Curl
Smith Machine Hang Power Clean
Smith Machine Stiff-Legged Deadlift
Standing Leg Curl
Bodyweight Hamstrings Exercises
Other Equipment Hamstrings Exercises
Alternating Hang Clean
Ball Leg Curl
Band Good Morning
Band Good Morning (Pull Through)
Box Jump (Multiple Response)
Box Skip
Chair Leg Extended Stretch
Double Kettlebell Alternating Hang Clean
Front Box Jump
Sample Hamstrings Workout
| Exercise | Sets | Reps |
|---|---|---|
| Alternating Hang Clean | 4 | 6-8 |
| Band Good Morning | 4 | 6-8 |
| Ball Leg Curl | 3 | 10-12 |
| Chair Leg Extended Stretch | 3 | 10-12 |
| Floor Glute-Ham Raise | 3 | 10-12 |
Rest 2-3 minutes between compound sets and 60-90 seconds between isolation sets. Adjust volume based on your training experience and recovery capacity.
How to Train Hamstrings
Research suggests 10-20 sets per muscle group per week for hypertrophy (Schoenfeld 2017). Spread volume across 2-3 sessions per week rather than cramming it into one.
Progressive overload drives growth — add reps within your target range, then increase weight. RepStack's rule engine handles this progression automatically, bumping weight only when all sets hit the top of the rep range.
Mix compound and isolation work. Start with heavy compounds when fresh, then use isolation exercises to accumulate volume on the hamstrings without systemic fatigue.
Often Trained With
Pair hamstrings training with complementary muscle groups for efficiency. See our exercise database to find movements that hit multiple groups at once.
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