Learn More About the Hamstrings
The hamstrings, located in the back of the thighs, is responsible for knee flexion and hip extension. Learn more about the hamstrings and how to strengthen it on FitnessTracker.
Featured Hamstrings Exercises
In this section you will find a number of featured hamstrings exercises. This section changes each time this site updates so check back often and maybe you'll discover a great new technique.
A variable-resistance deadlift variation that reinforces control and power throughout the lift.
A powerful plyometric drill that strengthens the legs and improves jumping ability.
The 90/90 Hamstring stretch improves flexibility in the hamstrings and calves while reinforcing hip control and range of motion.
A hip-driven kettlebell lift that boosts explosive strength and coordination.
All Hamstrings Exercises
This section contains every hamstrings exercise that we have in our system. If you know of some that we're missing, please contact us.
90/90 Hamstring
The 90/90 Hamstring stretch improves flexibility in the hamstrings and calves while reinforcing hip control and range of motion.
Alternating Hang Clean
Alternating Hang Clean targets the hamstrings, glutes, and upper back with explosive hip drive and rotational control.
Ball Leg Curl
Ball Leg Curl develops the hamstrings, glutes, and calves. It’s great for injury prevention and posterior chain strength.
Band Good Morning (Pull Through)
Band Good Morning (Pull Through) targets your hamstrings, glutes, and lower back. It is a simple but effective posterior chain builder.
Band Good Morning
Band Good Morning targets your hamstrings, glutes, and lower back. It improves hinge mechanics and stability.
Box Jump (Multiple Response)
Box Jump (Multiple Response) targets your hamstrings along with the abductors, adductors, calves, glutes, and quads. It is great for building balanced strength and improving control.
Box Skip
Box Skip targets your hamstrings along with the abductors, adductors, calves, glutes, and quads. It is great for building balanced strength and improving control.
Chair Leg Extended Stretch
Chair Leg Extended Stretch promotes hamstring flexibility and leg control through a simple seated motion.
Clean Deadlift
The Clean Deadlift builds the foundational strength needed for Olympic lifts, focusing on posterior chain power and posture control.
Clean
Cleans develop full-body explosiveness and are essential for advanced strength training.
Deadlift
The Deadlift targets the hamstrings, glutes, and lower back, while also working the quads, traps, lats, and grip. This foundational barbell lift builds total-body strength, posture, and durability.
Deficit Romanian Deadlift
The Deficit Romanian Deadlift builds hamstring strength and glute activation while reinforcing hinge mechanics. Lifting from a raised platform increases range and emphasizes posterior chain tension.
Double Kettlebell Alternating Hang Clean
Alternating double kettlebell hang cleans build power, coordination, and grip strength across your entire body.
Dumbbell Clean
This exercise improves athleticism by training hips, shoulders, and core in one integrated lift.
Floor Glute-Ham Raise
A demanding bodyweight exercise that improves hamstring strength, knee control, and posterior chain stability.
Front Box Jump
A powerful plyometric drill that strengthens the legs and improves jumping ability.
Front Leg Raises
A light warm-up or mobility exercise that improves leg flexibility and control.
Glute Ham Raise
A challenging posterior-chain movement that strengthens the hamstrings, glutes, and calves.
Good Morning off Pins
A bottom-up good morning that emphasizes hip strength and back control.
Good Morning
A barbell movement that targets the hamstrings, glutes, and lower back with deep tension and core engagement.
Hamstring-SMR
A recovery exercise using foam rolling to reduce tightness in the hamstrings.
Hamstring Stretch
A gentle, floor-based stretch that lengthens the back of your leg.
Hang Snatch – Below Knees
A full-body power movement that emphasizes the posterior chain and teaches explosive bar path from a lower hang position.
Hang Snatch
A fast, full-body movement that trains power and precision starting from a hang position at the hips.
Hanging Bar Good Morning
A barbell-based movement that improves hip hinging mechanics and posterior chain strength with an added stability challenge.
Hinge
The Hinge targets the posterior chain—especially the hamstrings, glutes, and lower back. It improves hip function, spinal alignment, and total-body coordination.
Hurdle Hops
A plyometric drill for powerful legs, improved coordination, and athletic performance.
Inchworm
A dynamic movement to stretch the hamstrings and engage the core while walking forward with your hands.
Intermediate Groin Stretch
A gentle floor stretch to ease tight hips and improve leg mobility.
Kettlebell Dead Clean
A powerful hamstring-focused lift that develops explosive hips, back stability, and shoulder positioning.
Kettlebell Hang Clean
A hip-driven kettlebell lift that boosts explosive strength and coordination.
Kettlebell One-Legged Deadlift
A balance-driven lift that targets the posterior chain and coordination.
Knee Tuck Jump
A high-effort plyometric drill for building athletic performance.
Leg-Up Hamstring Stretch
An effective stretch to improve flexibility, posture, and reduce tightness in the hamstrings.
Linear 3-Part Start Technique
A drill for athletes looking to build explosive speed and improve running mechanics.
Linear Acceleration Wall Drill
Linear Acceleration Wall Drill targets your hamstrings along with the calves, glutes and quads. It is great for building balanced strength and improving control.
Lunge Pass Through
A dynamic lunge that builds functional leg strength and improves balance.
Lying Hamstring
Lying Hamstring targets your hamstrings along with the calves. It is great for building balanced strength and improving control.
Lying Leg Curls
Lying Leg Curls targets your hamstrings. It is great for building balanced strength and improving control.
Moving Claw Series
A drill that strengthens running form and builds hamstring control.
Muscle Snatch
Muscle Snatch targets your hamstrings along with the glutes, lower back, quads, shoulders, and triceps. It is great for building balanced strength and improving control.
Natural Glute Ham Raise
A tough bodyweight movement that strengthens the hamstrings, glutes, and lower back.
One-Arm Kettlebell Clean
One-Arm Kettlebell Clean targets your hamstrings along with the glutes, lower back, shoulders, and traps. It is great for building balanced strength and improving control.
One-Arm Kettlebell Swings
One-arm swings target the hamstrings, glutes, and back while building full-body coordination.
One-Arm Open Palm Kettlebell Clean
A technical clean that trains timing, grip stability, and lower body explosiveness.
Open Palm Kettlebell Clean
Open Palm Kettlebell Clean targets your hamstrings along with the glutes, lower back, quads, and shoulders. It is great for building balanced strength and improving control.
Platform Hamstring Slides
An advanced bodyweight hamstring movement using floor slides to improve muscle activation and control.
Power Clean from Blocks
A barbell movement focused on developing speed and technique from an elevated pulling position.
Power Clean
Power Clean targets your hamstrings along with the calves, forearms, glutes, lower back, middle back, quads, shoulders, traps and triceps. It is great for building balanced strength and improving control.
Power Snatch
Power Snatch targets your hamstrings along with the calves, glutes, lower back, quads, shoulders, traps and triceps. It is great for building balanced strength and improving control.
Power Stairs
A full-body strongman movement that challenges your grip, hips, and conditioning.
Prone Manual Hamstring
A great way to train hamstring strength at home with no equipment—just a partner and coordination.
Prowler Sprint
A fast-paced sled push that strengthens the legs and lungs while improving sprint power.
Reverse Band Sumo Deadlift
A sumo deadlift variation using bands to assist the lift from the floor, emphasizing posterior chain strength.
Reverse Hyperextension
A lower-body movement that enhances glute and hamstring strength through hip extension.
Romanian Deadlift from Deficit
Romanian Deadlift from Deficit targets your hamstrings along with the forearms, glutes, lower back and traps. It is great for building balanced strength and improving control.
Romanian Deadlift
A barbell hinge exercise that develops hamstrings, glutes, and back strength with minimal knee bend.
Runner's Stretch
A deep floor stretch that targets the hamstrings and enhances mobility after running or leg workouts.
Seated Band Hamstring Curl
A joint-friendly hamstring exercise perfect for home or light rehab work.
Seated Floor Hamstring Stretch
An accessible, floor-based stretch that targets the hamstrings and supports better range of motion.
Seated Hamstring and Calf Stretch
The Seated Hamstring and Calf Stretch improves mobility through the back of the leg and supports recovery, posture, and injury prevention.
Seated Hamstring
A stretching exercise that uses gentle partner assistance to deepen hamstring flexibility and reduce tension.
Seated Leg Curl
A machine-based hamstring exercise that builds strength in the back of the legs while improving knee stability.
Smith Machine Hang Power Clean
Smith Machine Hang Power Clean targets your hamstrings along with the glutes, lower back, quads, shoulders and traps. It is great for building balanced strength and improving control.
Smith Machine Stiff-Legged Deadlift
Smith Machine Stiff-Legged Deadlift targets your hamstrings along with the glutes and lower back. It is great for building balanced strength and improving control.
Snatch Deadlift
A technical deadlift variation that builds posterior chain power and full-body tension.
Snatch Pull
An explosive barbell drill to improve snatch performance and build powerful legs and traps.
Split Snatch
Split Snatch targets your hamstrings along with the calves, forearms, glutes, lower back, quads, shoulders, traps, and triceps. It is great for building balanced strength and improving control.
Split Squats
A dynamic leg movement that combines strength and mobility with simple jumping transitions.
Standing Hamstring and Calf Stretch
A standing flexibility drill that improves range of motion across the entire back of the leg.
Standing Leg Curl
The Standing Leg Curl focuses on the hamstrings and helps improve lower-body control, balance, and coordination. This machine-based variation is ideal for joint-friendly strength development.
Standing Toe Touches
A gentle standing stretch for the back of your legs.
Stiff-Legged Barbell Deadlift
Stiff-Legged Barbell Deadlifts train the hamstrings and glutes while improving deadlift form and spinal alignment.
Stiff-Legged Dumbbell Deadlift
Stiff-Legged Dumbbell Deadlift targets your hamstrings along with the glutes and lower back. It is great for building balanced strength and improving control.
Sumo Deadlift with Bands
A variable-resistance deadlift variation that reinforces control and power throughout the lift.
Sumo Deadlift with Chains
A powerful posterior chain exercise using chains for progressive loading throughout the movement.
Sumo Deadlift
Sumo Deadlifts develop total posterior chain strength while encouraging better leverage and hip function.
The Straddle
The Straddle helps increase lower body flexibility, ideal for improving movement quality and recovery.
Upper Back-Leg Grab
This bodyweight stretch targets the hamstrings and back to support mobility and recovery.
Vertical Swing
A dynamic movement that targets posterior chain muscles while building explosive strength.
Wide Stance Stiff Legs
Wide-Stance Stiff Legs strengthen the hamstrings, glutes, and adductors while reinforcing posture and hinge control.
World's Greatest Stretch
The World’s Greatest Stretch develops mobility across multiple joints—perfect for warm-ups and full-body resets.