The 66 Best Hamstrings Exercises

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Ranked based on how effective each exercise is in building muscle strength. Learn More

Top 10

  1. 1. Seated Leg Curl

    Photo of Seated Leg Curl being performed
    3,121,201 SETS LOGGED
    99.7 mSCORE

    Seated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.

    • Beginner
    • Leg Curl Machine
  2. 2. Deadlift

    Photo of Deadlift being performed
    4,068,777 SETS LOGGED
    99.2 mSCORE

    Deadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.

  3. 3. Single Leg Curl

    Photo of Single Leg Curl being performed
    221,355 SETS LOGGED
    99 mSCORE

    The Single Leg Curl with a leg curl machine is an isolation exercise targeting the hamstrings. This variation offers unique benefits over traditional, bilateral leg curls by allowing for a greater focus on unilateral strength and correcting imbalances between legs. It's slightly more challenging due to the increased demand for stability and control. Incorporating this exercise can enhance muscle symmetry, improve stability, and contribute to a wider range of motion, benefiting overall leg development and performance in compound lower-body exercises.

    • Beginner
    • Leg Curl Machine
  4. 4. Dumbbell Stiff Legged Deadlift

    Photo of Dumbbell Stiff Legged Deadlift being performed
    953,917 SETS LOGGED
    98.7 mSCORE

    Dumbbell Stiff Legged Deadlift is a variation on the more standard Romanian Deadlift. The use of dumbbells allows for a bit less stability than a barbell variation, while also giving you more freedom in your range of motion. This is a great exercise for anyone looking to improve or work towards Romanian Deadlifts.

  5. 5. Romanian Deadlift

    Photo of Romanian Deadlift being performed
    2,562,730 SETS LOGGED
    98.5 mSCORE

    Romanian Deadlift is a variation on the more standard Deadlift. It’s a compound exercise that primarily targets your glutes, and hamstrings. Unlike the standard Deadlift, this variation focuses mostly on driving your hips forward to raise the weight, and restricts movement in your knees. This is a great exercise for building strength, and can translate well to other exercises that utilize a hip hinge.

  6. 6. Standing Leg Curl

    Photo of Standing Leg Curl being performed
    300,717 SETS LOGGED
    98.2 mSCORE

    Standing Leg Curl is an isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. By performing this exercise with one leg at a time, you prevent the risk of compensating for strength discrepancies between sides. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.

    • Beginner
    • Leg Curl Machine
  7. 7. Good Morning

    Photo of Good Morning being performed
    1,286,128 SETS LOGGED
    98 mSCORE

    Good Morning’s are a compound exercise that primarily target muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. While this can be an effective exercise, there is some risk to performing this exercise with a loaded barbell on your back. If you’re unfamiliar with this exercise, try starting with a dumbbell variation as you learn the movement.

  8. 8. Lying Hamstrings Curl

    Photo of Lying Hamstrings Curl being performed
    2,126,499 SETS LOGGED
    97.7 mSCORE

    Lying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.

    • Beginner
    • Leg Curl Machine
  9. 9. Kettlebell Swing

    Photo of Kettlebell Swing being performed
    1,169,287 SETS LOGGED
    97.5 mSCORE

    Kettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.

  10. 10. Dumbbell Romanian Deadlift

    Photo of Dumbbell Romanian Deadlift being performed
    3,426,140 SETS LOGGED
    97.2 mSCORE

    This exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.

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  1. 11. Clean Deadlift

    Photo of Clean Deadlift being performed
    225,156 SETS LOGGED
    96.2 mSCORE

    Clean Deadlift is a variation on the more standard Deadlift. Like other Deadlift variations, this is a compound exercise that primarily targets the muscles in the rear chain (backside of the body), especially the glutes and hamstrings. Unlike a standard deadlift, the form for this variation is based on the Clean. This is a great exercise for improving your floor pull for Cleans.

  2. 12. Smith Machine Stiff-Legged Deadlift

    Photo of Smith Machine Stiff-Legged Deadlift being performed
    429,340 SETS LOGGED
    96 mSCORE

    Smith Machine Stiff-Legged Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. The use of a Smith Machine restricts your range of motion, and adds stability to the movement. This allows you to focus on exertion, or learning the movement rather than focusing on stability.

    • Beginner
    • Smith Machine
  3. 13. Landmine Romanian Deadlift

    Photo of Landmine Romanian Deadlift being performed
    138,345 SETS LOGGED
    95.2 mSCORE

    Landmine Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlifts, this is a compound movement that primarily targets the hamstrings and glutes. The use of a landmine can add a small amount of stability to the movement compared to other equipment.

  4. 14. Romanian Deadlift to Shrug

    Photo of Romanian Deadlift to Shrug being performed
    37,070 SETS LOGGED
    95 mSCORE

    Combining the Romanian Deadlift with a shrug at the top of the movement targets the posterior chain and then focuses on the traps and upper back. This variation strengthens and stretches the hamstrings and glutes before isolating the traps with a shrug, enhancing overall back strength and posture. Ideal for those looking to improve both lower and upper posterior chain development.

  5. 15. Stiff-Legged Deadlift

    Photo of Stiff-Legged Deadlift being performed
    205,218 SETS LOGGED
    94.5 mSCORE

    The Stiff-Legged Deadlift is a compound exercise that primarily targets the hamstrings, lower back, and glutes. By keeping the legs relatively straight throughout the movement, it places an increased emphasis on hamstring stretch and engagement, promoting muscle strength and growth in the posterior chain. This variation also aids in improving flexibility and enhancing core stability. It's a valuable exercise for those looking to develop lower body power and posture, as well as for athletes seeking improved performance in activities requiring strong and flexible hamstrings.

  6. 16. Romanian Deadlift to Bent-Over Row

    Photo of Romanian Deadlift to Bent-Over Row being performed
    32,903 SETS LOGGED
    94.2 mSCORE

    This hybrid exercise combines the hamstring and glute focus of the Romanian Deadlift with the upper back engagement of the Bent-Over Row. After completing the RDL, the lifter transitions into a row at the bottom of the movement, effectively targeting both the lower and upper body in one sequence. It's an efficient workout for those aiming to strengthen their posterior chain and enhance back muscle definition.

  7. 17. Deadlift to Calf Raise

    Photo of Deadlift to Calf Raise being performed
    83,744 SETS LOGGED
    94 mSCORE

    This compound exercise combines the strength-building benefits of the deadlift with a calf raise to target the posterior chain and calves simultaneously. Starting with a traditional deadlift to engage the hamstrings, glutes, and lower back, the movement transitions into a calf raise at the top, enhancing lower leg strength and stability. Ideal for those looking to maximize their workout efficiency, this variation also improves balance and postural support.

  8. 18. Sumo Deadlift

    Photo of Sumo Deadlift being performed
    470,624 SETS LOGGED
    89.2 mSCORE

    Sumo Deadlift is a variation on the more standard Deadlift. Like other Deadlifts, this is a compound exercise that primarily targets muscles in the rear chain (backside of the body), and especially hamstrings and glutes. While this exercise receives some criticism, it’s a perfectly valid choice for building strength, and a great addition to your leg days.

  9. 19. Medicine Ball Single Leg Romanian Deadlift

    Photo of Medicine Ball Single Leg Romanian Deadlift being performed
    100,968 SETS LOGGED
    86.1 mSCORE

    This exercise combines the balance challenge of a single-leg Romanian deadlift with the added resistance of a medicine ball. It targets the hamstrings, glutes, and lower back, improving balance, coordination, and unilateral strength.

  10. 20. Dumbbell Clean

    Photo of Dumbbell Clean being performed
    1,016,853 SETS LOGGED
    85.9 mSCORE

    Dumbbell Clean is a variation on the more standard Clean. Like other Clean variations, this is a compound, explosive movement that targets a wide range of muscle groups. The use of dumbbells makes this exercise much more accessible to anyone unfamiliar with Cleans in general as you can use lighter weight. In addition dumbbells can help more advanced lifters build stability, as well as identify and address imbalances between sides.

  11. 21. Mini Loop Band Glute Bridge

    Photo of Mini Loop Band Glute Bridge being performed
    257,751 SETS LOGGED
    85.4 mSCORE

    This exercise is a variation on the more standard Glute Bridge. Like other glute bridges, this exercise is performed as a hold, and primarily targets the glutes and hamstrings. By adding a mini loop band around, and just above the knee, you can further recruit smaller muscles around your hips, and get better muscle activation in general.

  12. 22. Sumo Deadlift High Pull

    Photo of Sumo Deadlift High Pull being performed
    50,321 SETS LOGGED
    76.3 mSCORE

    The Sumo Deadlift High Pull is a compound exercise that combines the wide stance of a sumo deadlift with a high pull, targeting the legs, glutes, back, shoulders, and arms. This movement begins with a wide-legged stance, lifting the barbell from the ground and then pulling it to chin height with elbows high. It emphasizes power, strength, and coordination, enhancing muscle engagement across the posterior chain and upper body. Ideal for building explosive strength and improving functional fitness, this exercise also promotes cardiovascular health when performed at a higher intensity.

  13. 23. Kettlebell Hang Clean

    Photo of Kettlebell Hang Clean being performed
    94,530 SETS LOGGED
    74.3 mSCORE

    This explosive compound exercise is a variation on the more common Hang Clean. It primarily targets muscles in the rear chain (backside of the body). By holding the weight in one hand, it forces you to stabilize your upper body to maintain good form, and prevent any rotation. It’s a great exercise for developing strength and power.

  14. 24. Balance Trainer Single Leg Kneeling Good Morning

    Photo of Balance Trainer Single Leg Kneeling Good Morning being performed
    10,244 SETS LOGGED
    73.3 mSCORE

    This exercise is a much more complex variation on the more standard Good Morning. This exercise removes a significant amount of stability from this movement by positioning you on a Balance Trainer, as well as by performing this exercise one side at a time. Using a single side can also help identify and address any discrepancies in strength or mobility between sides.

  15. 25. Snatch Pull

    Photo of Snatch Pull being performed
    15,201 SETS LOGGED
    72.3 mSCORE

    Snatch Pull is a variation, or more accurately, a piece of the more standard Snatch. Like other Snatch variations, this exercise is a compound, explosive movement. While this exercise is most often used to help improve your Snatch, it’s a perfectly valid exercise, even if you aren’t looking to train with the full movement.

  16. 26. Dumbbell Romanian Deadlift to Bent Over Row

    Photo of Dumbbell Romanian Deadlift to Bent Over Row being performed
    67,411 SETS LOGGED
    70 mSCORE

    The Dumbbell Romanian Deadlift to Bent Over Row is a compound exercise that effectively targets the posterior chain, including the hamstrings and glutes, followed by the upper back and lats during the rowing component. Beginning with a dumbbell in each hand, you hinge at the hips to lower the dumbbells towards the ground, keeping your back flat. Once in the bent-over position, you perform a row by pulling the dumbbells towards your torso, then return to the standing position. This combination exercise enhances lower body strength and flexibility while simultaneously improving upper body muscle definition and back strength, making it a comprehensive and efficient workout option.

  17. 27. Box Jump

    Photo of Box Jump being performed
    353,735 SETS LOGGED
    67.3 mSCORE

    Box Jump is a compound, explosive movement that targets most muscles in the body, but primarily muscles in your legs. This is a great exercise for anyone looking to improve their ability to jump, add some cardio to their workout, or develop power and explosiveness. This exercise can be easily scaled to your ability level by using different sized boxes.

    • Beginner
    • Box
  18. 28. Split Snatch

    Photo of Split Snatch being performed
    5,483 SETS LOGGED
    64 mSCORE

    The Split Snatch is a variation of the traditional snatch that incorporates a split jerk-like leg position in the catch phase. This exercise combines the explosive lift of the snatch with the dynamic footwork of the split, requiring exceptional coordination, balance, and power. The athlete lifts the barbell overhead in one smooth motion, simultaneously splitting the legs into a lunge position to catch the bar. This technique targets the same muscle groups as the classic snatch—posterior chain, shoulders, and core—while significantly enhancing stability and flexibility in the lower body. Ideal for lifters looking to improve their snatch technique or overcome limitations in squat mobility, the Split Snatch offers a challenging yet effective way to develop full-body strength and athletic performance.

  19. 29. Medicine Ball Romanian Deadlift

    Photo of Medicine Ball Romanian Deadlift being performed
    82,489 SETS LOGGED
    62.2 mSCORE

    Adding a medicine ball to the Romanian deadlift increases the challenge to the hamstrings, glutes, and lower back. This variation enhances stability and strength, providing a functional workout that improves posture and lower body power.

  20. 30. Kettlebell Power Clean

    Photo of Kettlebell Power Clean being performed
    157,513 SETS LOGGED
    61.2 mSCORE

    This explosive exercise is a variation on the more standard Power Clean. Like the Power Clean this exercise targets a variety of muscle groups. By holding the kettlebell in one hand, you add some instability to the movement, and increase the demand for core activation in order to stabilize your upper body.

  21. 31. Standing Loop Band Hamstring Curl

    Photo of Standing Loop Band Hamstring Curl being performed
    2,255 SETS LOGGED
    61 mSCORE

    Performed standing, this variation targets the hamstrings with the added challenge of maintaining balance, engaging the core and stabilizer muscles. The loop band provides adjustable resistance, allowing for a focused workout on the hamstrings while also improving posture and functional strength. It's versatile and suitable for a range of fitness levels, offering benefits

  22. 32. Mini Loop Band Glute Thrust

    Photo of Mini Loop Band Glute Thrust being performed
    239,845 SETS LOGGED
    59.4 mSCORE

    An excellent exercise for targeting the glutes and hamstrings, the mini loop band glute thrust amplifies the benefits of the traditional glute bridge. By adding resistance, this variation significantly increases muscle activation and strength, making it more effective for building lower body power and improving hip extension than its bodyweight counterpart.

  23. 33. Dumbbell Hang Snatch

    Photo of Dumbbell Hang Snatch being performed
    81,384 SETS LOGGED
    59.2 mSCORE

    A powerful, single-arm exercise that works the entire body, focusing on explosive strength from the hang position. It challenges coordination and balance, promoting unilateral strength and improving athletic capabilities.

  24. 34. Elevated Platform Deadlift

    Photo of Elevated Platform Deadlift being performed
    3,804 SETS LOGGED
    58.7 mSCORE

    Performing deadlifts on an elevated platform increases the range of motion, allowing for a deeper stretch in the hamstrings and glutes at the start of the lift. This variation intensifies the engagement of the posterior chain and can aid in developing greater lower body strength and flexibility. Suitable for experienced lifters, it requires good form and flexibility to execute safely.

  25. 35. Landmine Single Leg Romanian Deadlift

    Photo of Landmine Single Leg Romanian Deadlift being performed
    62,181 SETS LOGGED
    54.9 mSCORE

    Landmine Single Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. The use of a landmine adds a bit more stability to the movement compared to other single leg variations.

  26. 36. Snatch-Grip Deadlift

    Photo of Snatch-Grip Deadlift being performed
    6,716 SETS LOGGED
    53.7 mSCORE

    The Snatch-Grip Deadlift is a variation of the conventional deadlift that uses a wider grip, similar to that of a snatch lift. This adjustment increases the range of motion and places greater emphasis on the posterior chain, including the hamstrings, glutes, and lower back, as well as the upper back and traps due to the wider grip. The wider stance and grip require improved grip strength and enhance overall body mechanics and posture. Ideal for athletes looking to strengthen the muscles involved in Olympic lifting or for those seeking to add variety to their deadlift routine, the Snatch-Grip Deadlift is a powerful exercise for developing lower body power, upper back strength, and enhancing flexibility.

  27. 37. Power Snatch

    Photo of Power Snatch being performed
    106,565 SETS LOGGED
    53.4 mSCORE

    The Power Snatch is an explosive and technical Olympic lift that works the entire body, emphasizing power, speed, and coordination. Starting from the floor, the lift involves rapidly pulling the barbell overhead in one smooth motion, catching it in a partial squat before standing fully. This movement targets the posterior chain (hamstrings, glutes, and lower back), shoulders, and traps, while significantly engaging the core for stability. It's highly effective for developing athletic performance, enhancing explosive strength, and improving neuromuscular coordination. Suitable for experienced lifters, the Power Snatch requires precision in technique for maximum effectiveness and injury prevention.

  28. 38. Single Leg Romanian Deadlift

    Photo of Single Leg Romanian Deadlift being performed
    1,615,423 SETS LOGGED
    52.1 mSCORE

    Single Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.

  29. 39. Hang Power Snatch

    Photo of Hang Power Snatch being performed
    55,923 SETS LOGGED
    50.4 mSCORE

    The Hang Power Snatch is a dynamic Olympic weightlifting movement that develops explosive power, full-body coordination, and agility. Performed by lifting the barbell from the hang position (just above the knees) to an overhead position in one fluid motion, it emphasizes the use of hip drive and shoulder stability. This exercise targets the posterior chain, shoulders, and traps, while also engaging the core muscles for stability throughout the lift. Ideal for athletes and individuals looking to improve their explosive strength and power, the Hang Power Snatch also enhances proprioception and neuromuscular efficiency, beneficial for a wide range of sports and physical activities.

  30. 40. TRX Hamstring Runner

    Photo of TRX Hamstring Runner being performed
    46,858 SETS LOGGED
    50.1 mSCORE

    TRX Hamstring Runner is a compound exercise that primarily targets muscles in the rear chain (backside of the body). It’s most similar to a Mountain Climber, only instead of positioning yourself face down, you’re face up. Like Mountain Climbers this is a great exercise for building core strength, as well as developing strength and stability in your hamstrings.

  31. 41. Kettlebell Sumo Squat

    Photo of Kettlebell Sumo Squat being performed
    1,070,785 SETS LOGGED
    48.4 mSCORE

    Kettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.

  32. 42. Dumbbell Romanian Deadlift to High Pull

    Photo of Dumbbell Romanian Deadlift to High Pull being performed
    71,396 SETS LOGGED
    46.9 mSCORE

    Combines the hamstring and lower back activation of the Romanian Deadlift with the upper back and shoulder work of the High Pull. This compound movement improves posterior chain strength, flexibility, and explosive pulling capabilities.

  33. 43. Dumbbell Snatch

    Photo of Dumbbell Snatch being performed
    274,193 SETS LOGGED
    46.3 mSCORE

    Dumbbell Snatch is a variation on the more standard Snatch. Like other Snatch variations, this exercise is a compound, explosive exercise that targets a wide range of muscle groups. The use of dumbbells makes this exercise much more accessible to anyone unfamiliar with Snatches in general as you can use lighter weight. In addition dumbbells can help more advanced lifters build stability, as well as identify and address imbalances between sides.

  34. 44. Alternating Single Arm Kettlebell Swing

    Photo of Alternating Single Arm Kettlebell Swing being performed
    222,163 SETS LOGGED
    42.8 mSCORE

    Alternating Single Arm Kettlebell Swing is a variation on the more common Kettlebell Swing. Like Kettlebell Swings, this is a compound, explosive exercise that primarily targets the hamstrings and glutes. By performing this exercise with one arm at a time, you add a significant amount of instability to the movement, which requires good core activation to stabilize.

  35. 45. Single Arm Kettlebell Swing

    Photo of Single Arm Kettlebell Swing being performed
    241,056 SETS LOGGED
    41.1 mSCORE

    This exercise is a variation on the more common kettlebell swing. By performing this exercise with one hand, you add imbalance to the movement. This forces you to further recruit your core to stabilize the movement and maintain proper form.

  36. 46. Hang Snatch

    Photo of Hang Snatch being performed
    113,429 SETS LOGGED
    37.3 mSCORE

    Targets explosive power and coordination by lifting the barbell from the hang position directly overhead in one fluid motion. This exercise develops functional strength and improves Olympic lifting skills.

  37. 47. Single Leg Kettlebell Deadlift

    Photo of Single Leg Kettlebell Deadlift being performed
    345,026 SETS LOGGED
    34 mSCORE

    This exercise is a variation on the more common deadlift. By performing this exercise with a single leg, and hold the weight in one hand, you drastically increase the need to stabilize your torso. Additionally this exercise is great for identifying and addressing imbalances between sides.

  38. 48. Double Dumbbell Hang Snatch

    Photo of Double Dumbbell Hang Snatch being performed
    34,525 SETS LOGGED
    32.5 mSCORE

    This variation focuses on explosive power from the hang position, targeting the shoulders, back, and legs. Using two dumbbells enhances coordination and balance, making it a valuable exercise for developing functional strength and power.

  39. 49. Loop Band Good Morning

    Photo of Loop Band Good Morning being performed
    110,232 SETS LOGGED
    30 mSCORE

    This exercise is a variation on Good Mornings. Like Good Mornings, this exercise is a compound exercise that primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. Using a Loop Band to add resistance allows you to have more resistance at the top of the movement than the bottom.

  40. 50. Romanian Deadlift to High Pull

    Photo of Romanian Deadlift to High Pull being performed
    27,377 SETS LOGGED
    28.7 mSCORE

    Merging the Romanian Deadlift with a High Pull incorporates a dynamic pull into the exercise, engaging the hamstrings, glutes, and lower back, followed by the traps, shoulders, and upper back. This combination not only builds lower body strength but also improves explosive power and upper body muscle engagement, suitable for athletes and individuals focusing on functional strength.

  41. 51. Dumbbell Romanian Deadlift to Shrug

    Photo of Dumbbell Romanian Deadlift to Shrug being performed
    65,329 SETS LOGGED
    28.5 mSCORE

    The Dumbbell Romanian Deadlift to Shrug combines the hamstring and glute focus of the RDL with upper back strengthening via a shrug. Executing a hip hinge with dumbbells, followed by a shoulder shrug at the top, this exercise effectively targets the posterior chain and traps. It's an efficient way to enhance lower body strength and upper back muscle definition in one movement.

  42. 52. Kettlebell Good Morning

    Photo of Kettlebell Good Morning being performed
    147,710 SETS LOGGED
    27.7 mSCORE

    A functional exercise targeting the hamstrings, glutes, and lower back. This exercise strengthens the posterior chain, improves hip mobility, and enhances spinal stability.

  43. 53. Dumbbell Good Morning

    Photo of Dumbbell Good Morning being performed
    108,368 SETS LOGGED
    24.2 mSCORE

    The Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.

  44. 54. Power Clean from Blocks

    Photo of Power Clean from Blocks being performed
    16,168 SETS LOGGED
    20.9 mSCORE

    This exercise is an easier variation of the more standard Power Clean. Like other Clean variations, this is a compound explosive movement that targets a wide variety of muscles. By placing the barbell on blocks, you can remove the need to pull from the floor. This can help individuals with mobility limitations perform this exercise, or help focus on other aspects of your Power Clean beyond the first pull from the floor.

  45. 55. PVC Hang Clean

    Photo of PVC Hang Clean being performed
    289 SETS LOGGED
    19.6 mSCORE

    A technique-focused exercise using a PVC pipe to practice the hang clean's form and execution. It targets muscle memory and form improvement, ideal for beginners or as a warm-up for advanced lifters.

    • Beginner
    • PVC Pipe
  46. 56. Single Arm Kettlebell Deadlift

    Photo of Single Arm Kettlebell Deadlift being performed
    14,304 SETS LOGGED
    18.1 mSCORE

    A unilateral variation of the deadlift focusing on strength and stability. Holding the kettlebell in on hand add some instability to the movement, and increases the demand for core in order to stabilize your upper body. This exercise targets the posterior chain, particularly the hamstrings, glutes, and lower back.

  47. 57. Elevated Platform Barbell Romanian Deadlift

    Photo of Elevated Platform Barbell Romanian Deadlift being performed
    5,572 SETS LOGGED
    17.4 mSCORE

    By elevating the platform, this variation of the Romanian Deadlift (RDL) significantly increases the range of motion, targeting the hamstrings, glutes, and lower back with enhanced intensity. The elevated position promotes a deeper stretch and greater muscle activation, making it a powerful exercise for improving posterior chain strength and flexibility.

  48. 58. Loop Band Romanian Deadlift

    Photo of Loop Band Romanian Deadlift being performed
    6,107 SETS LOGGED
    17.1 mSCORE

    Targeting the posterior chain, including the hamstrings, glutes, and lower back, this variation uses a loop band to add resistance to the hinge movement. The band's tension increases as you stand, mimicking the resistance profile of traditional weightlifting while being gentler on the lower back. This exercise improves flexibility, strength, and posture, making it a valuable addition to lower body and core training routines.

  49. 59. Muscle Snatch

    Photo of Muscle Snatch being performed
    43,577 SETS LOGGED
    13.9 mSCORE

    Muscle Snatch is a variation on the more common Snatch. Like other Snatch variations, this is a compound exercise, however this variation is not nearly as explosive as others by design. By slowing down the movement, this is a great exercise for learning form, and developing the strength needed to perform a Snatch. While this exercise is usually used as a way to practice and improve your Snatch, it’s a perfectly valid exercise to include even if you don’t plan on training for Olympic lifts.

  50. 60. Stability Ball Leg Curl

    Photo of Stability Ball Leg Curl being performed
    96,978 SETS LOGGED
    13.6 mSCORE

    Focusing on the hamstrings and glutes, the Stability Ball Leg Curl involves pulling the ball towards the body with the legs. This exercise enhances lower body strength and stability, providing a challenging alternative to machine leg curls.

  51. 61. TRX Bridge

    Photo of TRX Bridge being performed
    57,343 SETS LOGGED
    13.4 mSCORE

    TRX Bridge is a variation on the more standard Hip Thrust. Like other Hip Thrusts, this is a compound movement that primarily targets the glutes and hamstrings. By placing your feet in the TRX straps, you add significantly more instability to the movement which can help improve muscle activation. In addition you raise your feet slightly off the ground, which can help increase your range of motion for this exercise.

  52. 62. Snatch Deadlift

    Photo of Snatch Deadlift being performed
    61,533 SETS LOGGED
    13.1 mSCORE

    The Snatch Deadlift is a variation of the traditional deadlift, tailored specifically to improve the pulling phase of the snatch lift. It employs a wider grip, mimicking the snatch setup, which emphasizes the engagement of the posterior chain muscles—hamstrings, glutes, and lower back—while also strengthening the upper back, traps, and grip. This exercise enhances the lifter's ability to generate power from the ground, crucial for successful snatch execution. Ideal for weightlifters looking to improve their snatch technique, the Snatch Deadlift also offers benefits in terms of overall strength, stability, and postural control.

  53. 63. Cable Row with Squat

    Photo of Cable Row with Squat being performed
    218,988 SETS LOGGED
    12.1 mSCORE

    Cable Row with Squat is a combination movement that entails combining a Squat with a Cable Row. Both of the exercises included in this combination are compound movements. This exercise targets muscles in both your legs and upper body, and is a great combination for developing upper body strength in a squat position.

  54. 64. Dumbbell Romanian Deadlift to Calf Raise

    Photo of Dumbbell Romanian Deadlift to Calf Raise being performed
    54,451 SETS LOGGED
    4.5 mSCORE

    The Dumbbell Romanian Deadlift to Calf Raise is a compound exercise that effectively combines the hamstring and glute activation of the Romanian Deadlift (RDL) with the calf-strengthening benefits of a calf raise. Holding dumbbells, the movement starts with an RDL, hinging at the hips to lower the weights while keeping the back straight, then transitions into a calf raise by lifting onto the toes at the stand-up phase. This exercise not only targets the posterior chain but also improves lower leg strength and balance, making it ideal for those looking to enhance lower body power and stability in a single, efficient movement.

  55. 65. Sled Push

    Photo of Sled Push being performed
    89,616 SETS LOGGED
    1.5 mSCORE

    Sled Push is an explosive exercise that involves pushing a weighted sled across the ground, usually for a duration or distance. This is a great full body exercise that can easily fit into your lower body or push days. This exercise has plenty of functional applications, and is often used to improve sport performance.

    • Intermediate
    • Sled
  56. 66. Snatch High Pull

    Photo of Snatch High Pull being performed
    14,093 SETS LOGGED
    0.3 mSCORE

    Snatch High Pull is a variation, or more accurately, a piece of the more standard Snatch. Like other Olympic lifts, this exercise is a compound, explosive exercise that targets a wide range of muscle groups. While this exercise is most often used to help improve your Snatch, it’s a perfectly valid exercise, even if you aren’t looking to train with the full movement.