Hamstrings Exercises
92
Data Source
2.5M+ Verified Lifts
Back Extension
Back Extension Machine, Roman Chair
Glutes, Hamstrings
Barbell Glute Bridge
Barbell, Weight Plates, Bench
Glutes, Hamstrings
Barbell Hack Squat
Barbell
Calves, Quadriceps
Barbell Lunge
Barbell
Calves, Core
Barbell Reverse Lunge
Barbell
Calves, Core
Behind The Back Deadlift
Barbell
Calves, Quadriceps
Belt Squat
Belt Squat Machine or Weight Belt with Pulley System
Quadriceps, Glutes
Bodyweight Squat
None
Calves, Core
Box Squat
Box or Bench, Barbell
Quadriceps, Glutes
Bulgarian Split Squat
Bench
Calves, Quadriceps
Burpees
None
Shoulders (Deltoids), Triceps
Cable Kickback
Cable Machine, Ankle Strap
Glutes, Hamstrings
Cable Pull Through
Cable Machine, Rope Handle
Core, Glutes
Clean
Barbell, Weight Plates
Shoulders (Deltoids), Core
Clean and Jerk
Barbell, Weight Plates
Shoulders (Deltoids), Forearms
Clean and Press
Barbell
Shoulders (Deltoids), Triceps
Clean High Pull
Barbell
Shoulders (Deltoids), Calves
Clean Pull
Barbell, Weight Plates
Forearms, Quadriceps
Deadlift
Barbell, Weight Plates
Forearms, Calves
Deficit Deadlift
Barbell, Raised Platform (1-3 inches high)
Core, Quadriceps
Donkey Calf Raise
Raised platform or step
Calves, Hamstrings
Dumbbell Bulgarian Split Squat
Dumbbells, Bench
Calves, Core
Dumbbell Deadlift
Dumbbells
Core, Quadriceps
Dumbbell Front Squat
Dumbbells
Calves, Core
Dumbbell Hang Clean
Dumbbells
Shoulders (Deltoids), Core
Dumbbell Lunge
Dumbbells
Calves, Core
Dumbbell Romanian Deadlift
Dumbbells
Core, Glutes
Dumbbell Split Squat
Dumbbells
Calves, Core
Dumbbell Squat
Dumbbells
Calves, Core
Dumbbell Thruster
Dumbbells
Shoulders (Deltoids), Triceps
Floor Hip Extension
None
Core, Glutes
Front Squat
Barbell
Core, Quadriceps
Glute Bridge
None
Glutes, Hamstrings
Glute Ham Raise
Glute Ham Raise Machine
Glutes, Hamstrings
Glute Kickback
None
Core, Hamstrings
Goblet Squat
Dumbbell or Kettlebell
Core, Quadriceps
Good Morning
Barbell
Core, Glutes
Hack Squat
Hack squat machine
Quadriceps, Glutes
Half Squat
None
Calves, Quadriceps
Hang Power Clean
Barbell, Weight Plates
Shoulders (Deltoids), Core
Hang Snatch
Barbell
Shoulders (Deltoids), Triceps
Hex Bar Deadlift
Hex Bar, Weight Plates
Core, Quadriceps
Hip Extension
None
Glutes, Hamstrings
Hip Thrust
Barbell, Bench
Core, Glutes
Horizontal Leg Press
Leg Press Machine
Calves, Quadriceps
Jefferson Deadlift
Barbell, Weight Plates
Core, Quadriceps
Jefferson Squat
Barbell
Core, Quadriceps
Landmine Squat
Barbell, Landmine Attachment
Core, Quadriceps
Lunge
None
Calves, Core
Lying Leg Curl
Leg Curl Machine
Calves, Hamstrings
Machine Back Extension
Back Extension Machine
Glutes, Hamstrings
Nordic Hamstring Curl
Padded surface, Fixed object or partner for anchoring
Glutes, Hamstrings
Overhead Squat
Barbell
Shoulders (Deltoids), Core
Pause Deadlift
Barbell
Forearms, Quadriceps
Pause Squat
Barbell
Calves, Quadriceps
Pin Squat
Squat Rack, Barbell, Weight Plates
Core, Quadriceps
Pistol Squat
None
Calves, Core
Power Clean
Barbell, Weight Plates
Shoulders (Deltoids), Core
Power Snatch
Barbell, Weight Plates
Shoulders (Deltoids), Calves
Rack Pull
Barbell, Power Rack
Forearms, Quadriceps
Reverse Hyperextension
Reverse Hyperextension Machine
Glutes, Hamstrings
Reverse Lunge
None
Calves, Core
Romanian Deadlift
Barbell
Glutes, Hamstrings
Safety Bar Squat
Safety Squat Bar, Squat Rack
Core, Quadriceps
Seated Leg Curl
Seated Leg Curl Machine
Calves, Glutes
Side Lunge
None
Calves, Core
Single Leg Deadlift
Dumbbells
Core, Glutes
Single Leg Dumbbell Deadlift
Dumbbell
Core, Glutes
Single Leg Press
Leg Press Machine
Quadriceps, Glutes
Single Leg Romanian Deadlift
Dumbbells (optional)
Core, Glutes
Single Leg Squat
None
Calves, Core
Sled Leg Press
Sled Leg Press Machine
Calves, Quadriceps
Sled Press Calf Raise
Sled Machine
Calves, Quadriceps
Smith Machine Squat
Smith Machine
Calves, Quadriceps
Snatch Deadlift
Barbell, Weight Plates
Forearms, Quadriceps
Snatch Pull
Barbell
Shoulders (Deltoids), Quadriceps
Split Jerk
Barbell
Shoulders (Deltoids), Core
Split Squat
None
Calves, Core
Squat
None (bodyweight) or Barbell/Dumbbells for added resistance
Core, Quadriceps
Squat Jump
None
Calves, Core
Squat Thrust
None
Shoulders (Deltoids), Core
Standing Leg Curl
Leg Curl Machine
Calves, Hamstrings
Stiff Leg Deadlift
Barbell
Glutes, Hamstrings
Sumo Deadlift
Barbell, Weight Plates
Core, Quadriceps
Sumo Squat
None
Quadriceps, Glutes
Superman
None
Shoulders (Deltoids), Core
Thruster
Barbell
Shoulders (Deltoids), Triceps
Vertical Leg Press
Vertical Leg Press Machine
Calves, Quadriceps
Walking Lunge
None (optional: Dumbbells for added resistance)
Calves, Core
Wall Ball
Weighted Ball, Wall
Shoulders (Deltoids), Calves
Zercher Deadlift
Barbell
Biceps, Forearms
Zercher Squat
Barbell
Core, Quadriceps
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Hamstrings Strength Standards
How strong should your hamstrings exercises be? This page shows strength standards for all 92 hamstrings exercises in our database. Each exercise has standards broken down by bodyweight and age, from Beginner to Elite.
Our standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Click any exercise above to see full bodyweight and age tables, use the interactive calculator, and find out exactly where you stand.
Looking for a specific exercise? Search all 287 exercises or use the E1RM Calculator to estimate your one-rep max first.