Zirv FitnessExercise Library
Hamstrings Exercises
Two-headed hamstring muscle responsible for knee flexion and hip extension. Every exercise below includes step-by-step instructions and the equipment you need.
93 exercises
Strength
Axle DeadliftAxle Bar, Weight Plates · Lower Back, Gluteus Maximus
Band DeadliftResistance Band · Lower Back, Gluteus Maximus
Band Good MorningResistance Band · Biceps Femoris
Band Leg CurlResistance Band · Biceps, Biceps Femoris
Band Romanian DeadliftResistance Band · Lower Back, Gluteus Maximus
Barbell Good MorningBarbell, Weight Plates · Biceps Femoris
Barbell Hip ThrustBarbell, Weight Plates · Biceps Femoris
Barbell LungesBarbell, Weight Plates · Quadriceps, Biceps Femoris
Barbell Romanian DeadliftBarbell, Weight Plates · Biceps Femoris, Back
Barbell SquatBarbell, Weight Plates · Quadriceps, Biceps Femoris
Barbell Stiff Leg DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
Block Pull DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Bulgarian Split SquatQuadriceps, Biceps Femoris
Butt KicksBodyweight · Quadriceps, Biceps Femoris
Cable Leg CurlCable Machine · Biceps, Biceps Femoris
Clean DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Deficit DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Dumbbell Front SquatDumbbells · Quadriceps, Biceps Femoris
Dumbbell Hip ThrustDumbbells · Biceps Femoris
Dumbbell LungesDumbbells · Quadriceps, Biceps Femoris
Dumbbell Romanian DeadliftDumbbells · Biceps Femoris, Back
Dumbbell Single Leg Romanian DeadliftDumbbells · Lower Back, Gluteus Maximus
Enhanced-Eccentric Lying Leg CurlLying Leg Curl Machine · Biceps Femoris
Goblet SquatQuadriceps, Biceps Femoris
Good MorningBiceps Femoris
Hack SquatHack Squat Machine · Quadriceps, Biceps Femoris
High KneesBodyweight · Quadriceps, Biceps Femoris
Kettlebell Deadlift (Conventional)Kettlebell · Lower Back, Gluteus Maximus
Kettlebell Deadlift (Sumo)Kettlebell · Lower Back, Gluteus Maximus
Kettlebell Romanian Deadlift (Double)Kettlebell · Lower Back, Gluteus Maximus
Kettlebell Romanian Deadlift (Single Leg)Kettlebell · Lower Back, Gluteus Maximus
Kettlebell SwingKettlebell · Back, Biceps Femoris
Kettlebell Swing (Alternating)Kettlebell · Gluteus Maximus, Biceps Femoris
Kettlebell Swing (Single Arm)Kettlebell · Gluteus Maximus, Biceps Femoris
Kettlebell Swing (Two Arm)Kettlebell · Gluteus Maximus, Biceps Femoris
Leg CurlLeg Curl Machine · Biceps Femoris
Leg Curl Machine (Lying)Leg Curl Machine · Biceps, Biceps Femoris
Leg Curl Machine (Seated)Leg Curl Machine · Biceps, Biceps Femoris
Leg Curl Machine (Standing)Leg Curl Machine · Biceps, Biceps Femoris
Leg PressLeg Press Machine · Quadriceps, Biceps Femoris
LungesQuadriceps, Biceps Femoris
Lying Hamstring CurlBiceps, Biceps Femoris
Lying Leg CurlLeg Curl Machine · Biceps, Biceps Femoris
Nordic Hamstring CurlBiceps, Biceps Femoris
Nordic Hamstring Curl (Partner Assisted)Biceps, Biceps Femoris
Pause Barbell Hip ThrustBarbell, Bench · Gluteus Maximus, Biceps Femoris
Pause DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Pause SquatQuadriceps, Biceps Femoris
Paused Romanian DeadliftBarbell, Weight Plates · Biceps Femoris, Back
Reset DeadliftBarbell · Back, Biceps Femoris
Reverse HyperGluteus Maximus, Biceps Femoris
Romanian DeadliftBarbell, Weight Plates · Biceps Femoris, Back
Romanian Deadlift (Single Leg)Barbell, Weight Plates · Lower Back, Gluteus Maximus
Round-Back Dumbbell 45-Degree Hyperextension45-Degree Hyperextension Bench, Dumbbell · Gluteus Maximus, Biceps Femoris
Russian Kettlebell SwingKettlebell · Gluteus Maximus, Biceps Femoris
Sandbag Good MorningSandbag · Biceps Femoris
Sandbag Romanian DeadliftSandbag · Lower Back, Gluteus Maximus
Seated Leg CurlLeg Curl Machine · Biceps, Biceps Femoris
Smith Machine Good MorningSmith Machine · Biceps Femoris
Smith Machine Romanian DeadliftSmith Machine · Lower Back, Gluteus Maximus
Snatch DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
Snatch Grip DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
Suitcase DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
Sumo DeadliftBarbell, Weight Plates · Biceps Femoris, Back
Swiss Ball Leg CurlSwiss Ball (Exercise Ball) · Biceps Femoris, Gluteus Maximus
Swiss Ball Single-Leg Leg CurlSwiss Ball (Exercise Ball) · Biceps Femoris, Gluteus Maximus
Tempo SquatQuadriceps, Biceps Femoris
Toe TouchCore, Biceps Femoris
Trap Bar DeadliftTrap Bar, Weight Plates · Biceps Femoris, Back
TRX Hamstring CurlTRX / Suspension Trainer · Biceps, Biceps Femoris
TRX Single Leg Hamstring CurlTRX / Suspension Trainer · Biceps, Biceps Femoris
Cardio
Hill SprintsQuadriceps, Biceps Femoris
JoggingQuadriceps, Biceps Femoris
RunningQuadriceps, Biceps Femoris
Running (Fartlek)Quadriceps, Biceps Femoris
Running (Hill)Quadriceps, Biceps Femoris
Running (Interval)Quadriceps, Biceps Femoris
Running (Outdoor)Quadriceps, Biceps Femoris
Running (Tempo)Quadriceps, Biceps Femoris
Running (Trail)Quadriceps, Biceps Femoris
Running (Treadmill)Treadmill · Quadriceps, Biceps Femoris
Shuttle RunQuadriceps, Biceps Femoris
SprintingQuadriceps, Biceps Femoris
Sprinting (100m)Quadriceps, Biceps Femoris
Sprinting (200m)Quadriceps, Biceps Femoris
Sprinting (400m)Quadriceps, Biceps Femoris
Stair RunningStair Climber · Quadriceps, Biceps Femoris
Trail RunningQuadriceps, Biceps Femoris
Flexibility
Arm Swings (Horizontal)Gluteus Maximus, Biceps Femoris
Arm Swings (Vertical)Gluteus Maximus, Biceps Femoris
Leg Swings (Forward/Back)Gluteus Maximus, Biceps Femoris
Leg Swings (Side to Side)Gluteus Maximus, Biceps Femoris