Durata/Exercises/Hamstrings Exercises
Muscle group

Hamstrings exercises

25 exercises train the hamstrings directly. Another 64 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.

Best programs for hamstrings All 25 Indirect work
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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
  1. 1Juggernaut Method 2.0204
  2. 2GZCL: Jacked & Tan 2.0189
  3. 3Bullmastiff184
  4. 4The Rippler114
  5. 5Physique Peak90
  6. 65/3/1: Boring But Big87

Recurring programs repeat that cycle indefinitely.

The exercises

All hamstrings exercises

Deadlift (Band)Hamstrings · Resistance Band Deadlift (Barbell)Hamstrings · 33 programs Deadlift (Dumbbell)Hamstrings · Dumbbell Deadlift (Smith Machine)Hamstrings · Machine Deadlift (Trap bar)Hamstrings · Barbell Deficit Deadlift (Barbell)Hamstrings · Barbell Downward DogHamstrings · Bodyweight Glute Ham RaiseHamstrings · 2 programs Good Morning (Barbell)Hamstrings · 6 programs Kettlebell CleanHamstrings · 1 program Kettlebell SwingHamstrings · 2 programs Lying Leg Curl (Machine)Hamstrings · 27 programs Nordic Hamstrings CurlsHamstrings · 1 program Reverse Lunge (Dumbbell)Hamstrings · 3 programs Romanian Deadlift (Barbell)Hamstrings · 23 programs Romanian Deadlift (Dumbbell)Hamstrings · 4 programs Romanian Deadlift (Smith Machine)Hamstrings · Machine Seated Leg Curl (Machine)Hamstrings · 5 programs Single Leg Romanian Deadlift (Barbell)Hamstrings · Barbell Single Leg Romanian Deadlift (Dumbbell)Hamstrings · 3 programs Snatch Grip Deadlift (Barbell)Hamstrings · Barbell Stability Ball Leg CurlHamstrings · Other Standing Leg CurlsHamstrings · Machine Straight Leg DeadliftHamstrings · Barbell Sumo DeadliftHamstrings · 1 program
Indirect work

Also works the hamstrings

These target another muscle, but the hamstrings still does its share.

Assisted Pistol SquatsQuadriceps · Bodyweight Belt Squat (Machine)Quadriceps · Machine Block Pull (Barbell)Lower Back · Barbell Box JumpQuadriceps · 1 program Box Squat (Barbell)Quadriceps · 1 program Bulgarian Split Squat (Dumbbell)Quadriceps · 7 programs CleanQuadriceps · Barbell Clean and JerkQuadriceps · 1 program Clean and PressShoulders · Barbell Clean PullQuadriceps · 1 program Cossack SquatQuadriceps · Bodyweight Deadlift High PullQuadriceps · Barbell Dumbbell SnatchShoulders · Dumbbell Frog JumpsQuadriceps · Bodyweight Front SquatQuadriceps · 13 programs Full SquatQuadriceps · Barbell Goblet SquatQuadriceps · 4 programs Hack SquatQuadriceps · Barbell Hang CleanQuadriceps · Barbell Hang SnatchQuadriceps · Barbell Jefferson Squat (Barbell)Quadriceps · Barbell Jump SquatQuadriceps · Bodyweight Jumping JackCalves · Bodyweight Jumping LungeQuadriceps · Bodyweight Kettlebell SnatchShoulders · Kettlebell Landmine Squat and PressShoulders · Barbell Lateral LungeQuadriceps · Bodyweight Lateral SquatQuadriceps · Bodyweight Leg Press Horizontal (Machine)Quadriceps · Machine LungeQuadriceps · Bodyweight Lunge (Barbell)Quadriceps · 2 programs Lunge (Dumbbell)Quadriceps · Dumbbell Overhead Dumbbell LungeQuadriceps · Dumbbell Overhead SquatQuadriceps · 1 program Pistol SquatQuadriceps · Bodyweight Power CleanQuadriceps · 2 programs Power SnatchQuadriceps · 1 program Rack PullLower Back · Barbell Reverse HyperextensionGlutes · 1 program Reverse LungeQuadriceps · Bodyweight Reverse Lunge (Barbell)Quadriceps · Barbell Skater JumpsQuadriceps · Bodyweight Skater SquatQuadriceps · Bodyweight Sled DragQuadriceps · Other Sled PushQuadriceps · Other SnatchQuadriceps · 1 program Snatch BalanceQuadriceps · Barbell Snatch PullQuadriceps · Barbell Spanish Split Squat (Band)Quadriceps · Resistance Band Split JerkQuadriceps · Barbell Squat (Band)Quadriceps · Resistance Band Squat (Barbell)Quadriceps · 41 programs Squat (Bodyweight)Quadriceps · 2 programs Squat (Dumbbell)Quadriceps · Dumbbell Squat (Machine)Quadriceps · Machine Squat (Safety Squat Bar)Quadriceps · Barbell Squat (Smith Machine)Quadriceps · Machine Suitcase Carry (Dumbbell)Abdominals · Dumbbell Sumo Squat (Barbell)Quadriceps · Barbell Thruster (Kettlebell)Shoulders · Kettlebell Tyre FlipQuadriceps · Other Walking LungeQuadriceps · Bodyweight Walking Lunge (Dumbbell)Quadriceps · Dumbbell Zercher SquatQuadriceps · Barbell