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.
101 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 Femoris
Band Romanian DeadliftResistance Band · Biceps Femoris, Gluteus Maximus
Barbell Good MorningBarbell, Weight Plates · Biceps Femoris
Barbell Hip ThrustBarbell, Weight Plates · Gluteus Maximus, Biceps Femoris
Barbell LungesBarbell, Weight Plates · Quadriceps, Gluteus Maximus
Barbell Romanian DeadliftBarbell, Weight Plates · Biceps Femoris, Gluteus Maximus
Barbell SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus
Barbell Stiff Leg DeadliftBarbell, Weight Plates · Biceps Femoris, Gluteus Maximus
Block Pull DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Bulgarian Split SquatQuadriceps, Biceps Femoris
Butt KicksBodyweight · Biceps Femoris, Quadriceps
Cable Glute KickbackCable Machine · Gluteus Maximus, Biceps Femoris
Cable KickbackCable Machine · Gluteus Maximus, Biceps Femoris
Cable Leg CurlCable Machine · Biceps Femoris, Core
Cable Pull ThroughCable Machine · Gluteus Maximus, Biceps Femoris
Cable Pull-Through (Single Leg)Cable Machine · Gluteus Maximus, Biceps Femoris
Clean DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Deficit DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Dumbbell Hip ThrustDumbbells · Gluteus Maximus, Biceps Femoris
Dumbbell Romanian DeadliftDumbbells · Biceps Femoris, Gluteus Maximus
Dumbbell Single Leg Romanian DeadliftDumbbells · Gluteus Maximus, Biceps Femoris
Enhanced-Eccentric Lying Leg CurlLying Leg Curl Machine · Biceps Femoris
Glute Ham RaiseGHD Machine · Biceps Femoris, Gluteus Maximus
Glute Kickback MachineExercise Machine · Gluteus Maximus, Biceps Femoris
Good MorningBarbell, Weight Plates · Biceps Femoris
Jefferson CurlLower Back, Biceps Femoris
Kettlebell Deadlift (Conventional)Kettlebell · Lower Back, Gluteus Maximus
Kettlebell Deadlift (Sumo)Kettlebell · Lower Back, Gluteus Maximus
Kettlebell Romanian Deadlift (Double)Kettlebell · Biceps Femoris, Gluteus Maximus
Kettlebell Romanian Deadlift (Single Leg)Kettlebell · Biceps Femoris, Gluteus Maximus
Kettlebell SwingKettlebell · Gluteus Maximus, 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 Femoris
Leg Curl Machine (Seated)Leg Curl Machine · Biceps Femoris
Leg Curl Machine (Standing)Leg Curl Machine · Biceps Femoris
Leg PressLeg Press Machine · Quadriceps, Biceps Femoris
LungesQuadriceps, Biceps Femoris
Lying Hamstring CurlBiceps Femoris
Lying Leg CurlLeg Curl Machine · Biceps Femoris
Nordic Hamstring CurlBodyweight · Biceps Femoris, Gluteus Maximus
Nordic Hamstring Curl (Partner Assisted)Bodyweight · Biceps Femoris, Gluteus Maximus
Pause Barbell Hip ThrustBarbell, Bench · Gluteus Maximus, Biceps Femoris
Pause DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Paused Romanian DeadliftBarbell, Weight Plates · Biceps Femoris, Back
Reset DeadliftBarbell · Back, Biceps Femoris
Reverse HyperBodyweight · Gluteus Maximus, Biceps Femoris
Romanian DeadliftBarbell, Weight Plates · Biceps Femoris, Gluteus Maximus
Romanian Deadlift (Single Leg)Barbell, Weight Plates · Biceps Femoris, 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, Gluteus Maximus
Sandbag Romanian DeadliftSandbag · Biceps Femoris, Gluteus Maximus
Seated Leg CurlLeg Curl Machine · Biceps Femoris
Smith Machine Good MorningSmith Machine · Biceps Femoris, Gluteus Maximus
Smith Machine Romanian DeadliftSmith Machine · Biceps Femoris, Gluteus Maximus
Snatch DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
Snatch Grip DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
Snatch PullGluteus Maximus, Quadriceps
Snatch Pull (From Blocks)Gluteus Maximus, Quadriceps
Suitcase DeadliftBarbell, Weight Plates · Gluteus Maximus, Biceps Femoris
Sumo DeadliftBarbell, Weight Plates · Gluteus Maximus, Quadriceps
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 TouchBiceps Femoris, Core
Trap Bar DeadliftTrap Bar, Weight Plates · Biceps Femoris, Back
TRX Hamstring CurlTRX / Suspension Trainer · Biceps Femoris, Gluteus Maximus
TRX Hip PressTRX / Suspension Trainer · Gluteus Maximus, Biceps Femoris
TRX Single Leg Hamstring CurlTRX / Suspension Trainer · Biceps Femoris, Gluteus Maximus
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
Downward DogBiceps Femoris, Calves
Hamstring StretchBiceps Femoris
Hamstring Stretch (Lying)Biceps Femoris
Hamstring Stretch (Seated)Biceps Femoris, Lower Back
Hamstring Stretch (Standing)Biceps Femoris
Leg Swings (Forward/Back)Gluteus Maximus, Biceps Femoris
Leg Swings (Side to Side)Gluteus Maximus, Biceps Femoris
Seated Forward FoldBiceps Femoris, Lower Back