Muscle group
Hamstrings exercises
19 exercises train the hamstrings directly. Another 32 work it as support. Each one has step by step instructions and form cues, and where a program uses it, the sets and reps as well.
Most hamstrings volume
Programs that train hamstrings hardest
Ranked by how many working sets aim at the hamstrings over one full cycle.
Working sets per cycle050100150200250
- 1Juggernaut Method 2.0204
- 2GZCL: Jacked & Tan 2.0189
- 3Bullmastiff184
- 4The Rippler114
- 5Physique Peak90
- 65/3/1: Boring But Big87
Recurring programs repeat that cycle indefinitely.
The exercises
All hamstrings exercises
Deadlift (Band)
Deadlift (Barbell)
Deadlift (Dumbbell)
Deadlift (Smith Machine)
Deadlift (Trap bar)
Glute Ham Raise
Good Morning (Barbell)
Lying Leg Curl (Machine)
Nordic Hamstrings Curls
Reverse Lunge (Dumbbell)
Romanian Deadlift (Barbell)
Romanian Deadlift (Dumbbell)
Romanian Deadlift (Smith Machine)
Seated Leg Curl (Machine)
Single Leg Romanian Deadlift (Barbell)
Single Leg Romanian Deadlift (Dumbbell)
Standing Leg Curls
Straight Leg Deadlift
Sumo Deadlift
Indirect work
Also works the hamstrings
These target another muscle, but the hamstrings still does its share.
Assisted Pistol Squats
Box Jump
Box Squat (Barbell)
Bulgarian Split Squat (Dumbbell)
Front Squat
Full Squat
Goblet Squat
Hack Squat
Jump Squat
Jumping Lunge
Lateral Lunge
Lateral Squat
Leg Press Horizontal (Machine)
Lunge
Lunge (Barbell)
Lunge (Dumbbell)
Overhead Dumbbell Lunge
Pistol Squat
Rack Pull
Reverse Hyperextension
Reverse Lunge
Reverse Lunge (Barbell)
Squat (Band)
Squat (Barbell)
Squat (Bodyweight)
Squat (Dumbbell)
Squat (Machine)
Squat (Smith Machine)
Sumo Squat (Barbell)
Walking Lunge
Walking Lunge (Dumbbell)
Zercher Squat