The 99 Best Hamstrings Exercises

1. 1. Seated Leg Curl

   

   4,202,493 SETS LOGGED99.8 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. Dumbbell Romanian Deadlift

   

   4,572,885 SETS LOGGED99.5 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.

   • Beginner
   • Dumbbells

3. 3. Deadlift

   

   5,072,735 SETS LOGGED99.3 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.

   • Intermediate
   • Barbells

4. 4. Romanian Deadlift

   

   3,353,927 SETS LOGGED98.3 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.

   • Intermediate
   • Barbells

5. 5. Lying Hamstrings Curl

   

   2,728,671 SETS LOGGED97.8 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

6. 6. Single Leg Romanian Deadlift

   

   1,919,308 SETS LOGGED97.3 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.

   • Intermediate
   • Dumbbells
7. 

   Fitbod workout plans

   Take the guesswork out of training.

   Follow a personalized plan that adapts as you get stronger.

   Generate My Plan

8. 7. Dumbbell Stiff Legged Deadlift

   

   1,077,539 SETS LOGGED96.5 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.

   • Beginner
   • Dumbbells

9. 8. Kettlebell Swing

   

   1,461,104 SETS LOGGED96.3 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.

   • Intermediate
   • Kettlebells

10. 9. Good Morning

    

    1,557,246 SETS LOGGED96 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.

    • Intermediate
    • Barbells
    • Squat Rack

11. 10. Kettlebell Sumo Squat

    

    1,340,893 SETS LOGGED95.8 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.

    • Intermediate
    • Kettlebells

1. 11. Hip Hinge

   

   316,815 SETS LOGGED94.8 mSCORE

   Hip Hinge is a fundamental movement pattern that primarily targets the glutes and hamstrings. This is a compound exercise that emphasizes proper form and mechanics which are critical for many other strength training exercises like Deadlifts and Good Mornings. This movement helps improve hip mobility and stability, and is a vital component for building a strong and resilient posterior chain.

   • Beginner

2. 12. Walkout

   

   481,096 SETS LOGGED94.3 mSCORE

   Walkouts are a compound, bodyweight exercise that primarily targets your core, shoulders, and hamstrings. The exercise involves standing with your feet hip-width apart, bending over to touch the ground, walking your hands forward until you're in a push-up position, and then walking back to the standing position. This is a great exercise for improving strength, stability, and range of motion in your core and upper body.

   • Beginner

3. 13. Smith Machine Hang Power Clean

   

   14,848 SETS LOGGED94 mSCORE

   Smith Machine Hang Power Clean is a variation on the more traditional Hang Power Clean that uses a Smith Machine for added stability. Like other Hang Power Cleans, this compound, explosive movement primarily targets your lower body, but also engages the shoulders and back. The use of the Smith Machine limits your range of motion and adds stability, making it easier to focus on exertion and power generation.

   • Intermediate
   • Smith Machine

4. 14. Alternating Single Arm Kettlebell Swing

   

   270,752 SETS LOGGED93.3 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.

   • Advanced
   • Kettlebells

5. 15. Balance Trainer Single Leg Kneeling Good Morning

   

   12,274 SETS LOGGED92.3 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.

   • Intermediate
   • BOSU® Balance Trainer
   • PVC Pipe

6. 16. Airplane

   

   125,425 SETS LOGGED92.1 mSCORE

   Airplane is a bodyweight balance exercise that primarily targets the glutes, hamstrings, and lower back. By standing on one leg and extending your arms and opposite leg out, this exercise adds significant instability, helping to improve balance and muscle coordination. This is a great exercise for enhancing proprioception and functional strength, especially in stabilizing muscles.

   • Intermediate

7. 17. Dumbbell Good Morning

   

   267,686 SETS LOGGED91.8 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.

   • Beginner
   • Dumbbells

8. 18. Muscle Snatch

   

   45,648 SETS LOGGED91.6 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.

   • Intermediate
   • Barbells

9. 19. Landmine Single Leg Romanian Deadlift

   

   96,346 SETS LOGGED91.1 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.

   • Intermediate
   • Barbells
   • Landmine

10. 20. TRX Hamstring Runner

    

    54,899 SETS LOGGED90.8 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.

    • Beginner
    • TRX

11. 21. Standing Leg Curl

    

    380,834 SETS LOGGED90.6 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

12. 22. Power Clean from Blocks

    

    17,021 SETS LOGGED90.3 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.

    • Intermediate
    • Barbells

13. 23. Cable Row with Squat

    

    265,689 SETS LOGGED89.8 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.

    • Intermediate
    • Hi-Lo Pulley Cable

14. 24. Dumbbell Romanian Deadlift to Calf Raise

    

    158,187 SETS LOGGED89.6 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.

    • Beginner
    • Dumbbells

15. 25. Dumbbell Romanian Deadlift to Bent Over Row

    

    192,391 SETS LOGGED89.3 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.

    • Beginner
    • Dumbbells

16. 26. Smith Machine Stiff-Legged Deadlift

    

    560,856 SETS LOGGED89.1 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

17. 27. Dumbbell Romanian Deadlift to Shrug

    

    188,134 SETS LOGGED88.8 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.

    • Beginner
    • Dumbbells

18. 28. TRX Bridge

    

    66,626 SETS LOGGED88.6 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.

    • Beginner
    • TRX

19. 29. Lunge to Lateral Reach

    

    33,805 SETS LOGGED88.3 mSCORE

    Lunge to Lateral Reach is a variation on the standard Lunge that adds a reach to the side. This compound movement targets the quads while the lateral reach recruits the obliques and improves balance. Combining these movements challenges your stability and proprioception, while also emphasizing muscle activation and mobility on both the lower and upper body.

    • Beginner

20. 30. Medicine Ball Romanian Deadlift

    

    114,416 SETS LOGGED88.1 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.

    • Beginner
    • Medicine Ball

21. 31. Romanian Deadlift to Bent-Over Row

    

    88,762 SETS LOGGED87.6 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.

    • Beginner
    • Barbells

22. 32. Split Snatch

    

    5,716 SETS LOGGED87.1 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.

    • Advanced
    • Barbells

23. 33. Single Arm Kettlebell Deadlift

    

    110,040 SETS LOGGED86.6 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.

    • Beginner
    • Kettlebells

24. 34. Deadlift to Calf Raise

    

    194,264 SETS LOGGED86.4 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.

    • Intermediate
    • Barbells

25. 35. Dumbbell Snatch

    

    288,802 SETS LOGGED86.1 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.

    • Intermediate
    • Dumbbells

26. 36. Snatch Pull

    

    16,318 SETS LOGGED85.9 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.

    • Advanced
    • Barbells

27. 37. Snatch-Grip Deadlift

    

    8,177 SETS LOGGED85.6 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.

    • Advanced
    • Barbells

28. 38. Lunge to Hamstring Stretch

    

    36,248 SETS LOGGED85.4 mSCORE

    Lunge to Hamstring Stretch is a dynamic movement that combines a standard Lunge with a Hamstring Stretch. This compound exercise primarily targets the quadriceps, glutes, and hamstrings. By transitioning from a forward lunge into a hamstring stretch, you enhance flexibility while also promoting strength and stability. It's an excellent addition to warm-up routines to improve mobility and prepare your lower body for more intense exercises.

    • Beginner

29. 39. Single Leg Curl

    

    301,392 SETS LOGGED85.1 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

30. 40. Dumbbell Romanian Deadlift to High Pull

    

    100,029 SETS LOGGED84.6 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.

    • Beginner
    • Dumbbells

31. 41. Romanian Deadlift to Shrug

    

    97,051 SETS LOGGED84.4 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.

    • Beginner
    • Barbells

32. 42. Clean Deadlift

    

    255,021 SETS LOGGED84.1 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.

    • Advanced
    • Barbells

33. 43. Leg Swing

    

    215,749 SETS LOGGED83.9 mSCORE

    Leg Swing is an effective dynamic stretch that primarily targets the hip flexors and hamstrings. This compound exercise involves swinging your leg forward and backward, or side to side, maintaining controlled movement as you progress through the range. It’s an excellent warm-up exercise to improve mobility, flexibility, and coordination, making it easier to prepare for more intense lower body workouts.

    • Beginner

34. 44. Romanian Deadlift to High Pull

    

    33,069 SETS LOGGED83.6 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.

    • Beginner
    • Barbells

35. 45. Landmine Romanian Deadlift

    

    212,158 SETS LOGGED83.4 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.

    • Beginner
    • Barbells
    • Landmine

36. 46. Loop Band Romanian Deadlift

    

    42,757 SETS LOGGED82.6 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.

    • Beginner
    • Loop Bands

37. 47. Dumbbell Hang Snatch

    

    148,903 SETS LOGGED82.4 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.

    • Beginner
    • Dumbbells

38. 48. Single Leg Kettlebell Deadlift

    

    409,380 SETS LOGGED82.1 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.

    • Intermediate
    • Kettlebells

39. 49. Loop Band Good Morning

    

    136,174 SETS LOGGED81.6 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.

    • Beginner
    • Loop Bands

40. 50. Pancake

    

    26,867 SETS LOGGED81.4 mSCORE

    The Pancake is an isolation stretch that primarily targets the hamstrings and lower back. By sitting on the floor with your legs extended in a 'V' shape and reaching forward, you enhance flexibility and mobility in these areas. This stretch is particularly beneficial for improving range of motion, aiding in recovery, and preparing the muscles for lower body exercises like squats and deadlifts.

    • Beginner

41. 51. Snatch High Pull

    

    15,252 SETS LOGGED81.1 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.

    • Advanced
    • Barbells

42. 52. Crossover Standing Forward Bend

    

    55,894 SETS LOGGED80.9 mSCORE

    Crossover Standing Forward Bend is a mobility and flexibility exercise that primarily targets the hamstrings and lower back. By crossing one leg over the other before bending forward, you add a unique stretch to the sides of the lower back and glutes. This variation can help improve flexibility and reduce tightness in the hamstrings, making it a valuable addition to a cool-down or stretching routine.

    • Beginner

43. 53. Reverse Bear Crawl

    

    37,540 SETS LOGGED80.6 mSCORE

    Reverse Bear Crawl is a compound, bodyweight exercise that primarily targets your shoulders, chest, and core. This variation adds an element of instability and coordination by requiring you to move backward. It’s a great exercise for building endurance, stability, and functional strength. This exercise can be particularly challenging compared to the standard Bear Crawl due to the need for greater coordination and spatial awareness.

    • Beginner

44. 54. Bodyweight Kneeling Banded Deadlift

    

    5,369 SETS LOGGED80.1 mSCORE

    Bodyweight Kneeling Banded Deadlift is a variation on the more standard Deadlift. This compound exercise primarily targets the glutes, hamstrings, and lower back. By performing this exercise while kneeling and using a loop band, you introduce instability and resistance, which can help improve muscle activation, balance, and stability. This is an excellent exercise for beginners and those with mobility limitations.

    • Beginner
    • Loop Bands

45. 55. Kettlebell Good Morning

    

    178,151 SETS LOGGED79.9 mSCORE

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

    • Intermediate
    • Kettlebells

46. 56. Stability Ball Leg Curl

    

    117,582 SETS LOGGED79.7 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.

    • Intermediate
    • Stability (Swiss) Ball

47. 57. Elevated Platform Barbell Romanian Deadlift

    

    19,854 SETS LOGGED79.4 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.

    • Advanced
    • Barbells
    • Platforms

48. 58. Partner Hamstring Stretch

    

    9,985 SETS LOGGED79.2 mSCORE

    Partner Hamstring Stretch is a flexibility exercise that primarily targets the hamstrings. By performing this stretch with a partner, you can achieve a more effective and deeper stretch compared to doing it alone. The partner can help control and increase the stretch gently, which can help improve flexibility, range of motion, and relieve muscle tightness in the hamstrings.

    • Beginner

49. 59. Elevated Platform Deadlift

    

    15,838 SETS LOGGED78.9 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.

    • Advanced
    • Barbells
    • Platforms

50. 60. Bear Crawl

    

    711,503 SETS LOGGED78.7 mSCORE

    Bear Crawl is a compound, bodyweight exercise that primarily targets the core, shoulders, and legs. By moving on all fours, you engage multiple muscle groups simultaneously while also enhancing coordination and stability. This exercise adds an element of cardio, making it a great way to build endurance and functional strength, with practical benefits for overall body control and movement.

    • Beginner

51. 61. Seated Forward Bend

    

    588,772 SETS LOGGED77.9 mSCORE

    Seated Forward Bend is a flexibility and mobility exercise that primarily targets the hamstrings and lower back. By sitting with your legs extended and bending forward to reach your toes, you effectively stretch the posterior chain. This exercise helps improve your range of motion and can aid in relieving tension in the lower back. It's a great addition to your cooldown routine to enhance flexibility.

    • Beginner

52. 62. Foam Roll Hamstrings

    

    728,503 SETS LOGGED77.7 mSCORE

    Foam Roll Hamstrings is a myofascial release exercise that targets the hamstrings. By positioning yourself on a foam roller and slowly rolling out your hamstrings, you can help alleviate muscle tightness and improve range of motion. This exercise is a great addition to your warm-up or cool-down routine, and can aid in muscle recovery and flexibility.

    • Beginner
    • Foam Roller

53. 63. Clean

    

    332,490 SETS LOGGED77.4 mSCORE

    Clean is a compound, explosive exercise that targets a wide range of muscle groups including the legs, back, and shoulders. It involves lifting a barbell from the ground to your shoulders in one fluid motion. This exercise improves power, strength, and coordination, and is often used to develop overall athleticism and prepare for more complex Olympic lifts.

    • Intermediate
    • Barbells

54. 64. Kettlebell Power Clean

    

    166,088 SETS LOGGED75.9 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.

    • Intermediate
    • Kettlebells

55. 65. Kneeling Hamstring Stretch

    

    52,129 SETS LOGGED75.2 mSCORE

    Kneeling Hamstring Stretch is a mobility exercise that primarily targets the hamstrings. By kneeling and extending one leg forward, you can gently stretch the hamstring of the extended leg. This is a great exercise for improving flexibility and range of motion in the hamstrings, which can help prevent injuries and improve performance in exercises that require hamstring engagement.

    • Beginner

56. 66. Stiff-Legged Deadlift

    

    239,789 SETS LOGGED74.4 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.

    • Intermediate
    • Barbells

57. 67. Hang Snatch

    

    116,582 SETS LOGGED73.4 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.

    • Intermediate
    • Barbells

58. 68. Kettlebell Hang Clean

    

    100,001 SETS LOGGED73.2 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.

    • Intermediate
    • Kettlebells

59. 69. Power Clean

    

    588,602 SETS LOGGED72.7 mSCORE

    Power Clean is a compound explosive movement that targets a wide variety of muscle groups. This exercise focuses on quickly lifting a loaded barbell from the ground to your shoulders in a single motion. Due to its explosive nature, it's excellent for developing both strength and power. It's often used in athletic training to improve performance in dynamic activities.

    • Intermediate
    • Barbells

60. 70. Standing Forward Bend

    

    512,819 SETS LOGGED72 mSCORE

    Standing Forward Bend is a bodyweight exercise that primarily targets the hamstrings, lower back, and calves. This is an excellent exercise for improving flexibility and range of motion in the posterior chain. By hinging at the hips and reaching down towards your toes, you can get a deep stretch that can help with muscle recovery and alleviate tightness.

    • Beginner

61. 71. Single Arm Kettlebell Swing

    

    284,521 SETS LOGGED71.7 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.

    • Intermediate
    • Kettlebells

62. 72. Glute Ham Raise

    

    253,237 SETS LOGGED70.7 mSCORE

    Glute Ham Raise is a compound exercise that primarily targets the glutes and hamstrings. Performing this exercise on a Glute Ham Developer (GHD) allows for a controlled movement that isolates these muscles effectively. The fixed position of the machine adds stability, which lets you focus more on exertion rather than balancing. This exercise is excellent for building strength and muscle mass in the posterior chain.

    • Advanced
    • Glute Ham Raise Bench

63. 73. Double Dumbbell Hang Snatch

    

    58,255 SETS LOGGED70.5 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.

    • Intermediate
    • Dumbbells

64. 74. Single Leg Straight Forward Bend

    

    439,927 SETS LOGGED70.2 mSCORE

    Single Leg Straight Forward Bend is a bodyweight exercise that targets the hamstrings and lower back. By bending forward on one leg, you engage your posterior chain and improve your balance and stability. This exercise is great for identifying and addressing any strength or mobility discrepancies between sides, and can help improve flexibility and muscle activation.

    • Beginner

65. 75. Hang Power Snatch

    

    59,792 SETS LOGGED69.7 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.

    • Intermediate
    • Barbells

66. 76. Mini Loop Band Glute Bridge

    

    297,662 SETS LOGGED69 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.

    • Beginner
    • Mini Loop Bands

67. 77. Loop Band Deadlift

    

    42,814 SETS LOGGED68.2 mSCORE

    A compound exercise, the Loop Band Deadlift focuses on the posterior chain, including the hamstrings, glutes, and lower back. Using a loop band offers progressive resistance, improving form and strength over traditional deadlifts.

    • Beginner
    • Loop Bands

68. 78. Mini Loop Band Glute Thrust

    

    275,680 SETS LOGGED68 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.

    • Beginner
    • Mini Loop Bands

69. 79. Downward Dog

    

    534,401 SETS LOGGED67.7 mSCORE

    Downward Dog is a yoga pose that serves as a functional and versatile stretch. It is primarily beneficial for improving flexibility in your hamstrings, calves, and shoulders while also strengthening your arms and core. By extending your hands and feet and forming an inverted V-shape, you create an effective full-body stretch that can enhance overall mobility and reduce tension, making it a great addition to warm-ups or cool-downs in strength-training routines.

    • Beginner

70. 80. Medicine Ball Single Leg Romanian Deadlift

    

    146,875 SETS LOGGED65.8 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.

    • Intermediate
    • Medicine Ball

71. 81. PVC Good Morning

    

    67,746 SETS LOGGED65.3 mSCORE

    PVC Good Morning is a bodyweight variation on the more standard Good Morning. Like other Good Morning variations, this compound exercise primarily targets the hamstrings, glutes, and lower back. The use of a PVC pipe helps to ensure proper form by giving you a lightweight guide. This variation is excellent for beginners learning the movement, and for warming up more advanced lifters without adding significant weight.

    • Beginner
    • PVC Pipe

72. 82. Walking Front Kicks

    

    63,917 SETS LOGGED65 mSCORE

    Walking Front Kicks are a dynamic, compound exercise that primarily targets the hip flexors, quads, and hamstrings. By incorporating a walking motion, you also engage your core for stability and improve your balance and coordination. This exercise is excellent for enhancing flexibility and warming up the lower body muscles, making it a great addition to any warm-up routine or dynamic stretching session.

    • Beginner

73. 83. Sled Push

    

    119,382 SETS LOGGED64.3 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

74. 84. Partner Floor Glute-Ham Raise

    

    92,968 SETS LOGGED63.3 mSCORE

    Partner Floor Glute-Ham Raise is a challenging bodyweight exercise that primarily targets the hamstrings and glutes. By having a partner hold your legs, you generate resistance as you lower your body towards the ground. This exercise builds strength by using eccentric contractions and is excellent for hamstring development. It's a great addition for anyone wanting to increase their posterior chain strength and stability.

    • Advanced

75. 85. Dumbbell Clean

    

    1,058,643 SETS LOGGED63 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.

    • Beginner
    • Dumbbells

76. 86. TRX Alternating Hamstring Pull-In

    

    119,524 SETS LOGGED62.3 mSCORE

    TRX Alternating Hamstring Pull-In is a compound exercise that primarily targets your hamstrings and glutes. By suspending your body with TRX straps, you add instability, which further engages your core and stabilizing muscles. Alternating the pull-ins helps ensure balanced muscle development and prevents compensating for any strength discrepancies between sides. This is an excellent exercise for building hamstring strength and improving overall stability.

    • Beginner
    • TRX

77. 87. Inchworm

    

    498,053 SETS LOGGED61.8 mSCORE

    Inchworm is a compound, bodyweight exercise that targets your shoulders, chest, arms, and core. The movement involves bending at the waist, walking your hands out into a plank position, performing a push-up, and then walking your feet back towards your hands. This exercise helps improve upper body strength, core stability, and flexibility, making it an effective dynamic warm-up or conditioning movement.

    • Beginner

78. 88. Power Snatch

    

    110,178 SETS LOGGED61.5 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.

    • Intermediate
    • Barbells

79. 89. PVC Hang Clean

    

    616 SETS LOGGED59.8 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

80. 90. Sumo Deadlift

    

    558,084 SETS LOGGED57.6 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.

    • Intermediate
    • Barbells

81. 91. Sumo Deadlift High Pull

    

    53,617 SETS LOGGED56.6 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.

    • Intermediate
    • Barbells

82. 92. Box Jump

    

    405,960 SETS LOGGED56.1 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

83. 93. Standing Loop Band Hamstring Curl

    

    5,836 SETS LOGGED53.3 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

    • Beginner
    • Squat Rack
    • Loop Bands

84. 94. Partner Leg Up Stretch

    

    1,557 SETS LOGGED53.1 mSCORE

    Partner Leg Up Stretch is an assisted stretching exercise aimed at improving hamstring flexibility. One partner lies down while the other gently lifts their leg to stretch the hamstring. This exercise is beneficial for improving range of motion and relieving tension in the lower body. The assistance from a partner allows for a deeper and more controlled stretch compared to solo variations.

    • Advanced

85. 95. Standing Splits

    

    28,033 SETS LOGGED48.9 mSCORE

    Standing Splits is a bodyweight exercise that primarily targets your glutes and hamstrings. This is an isolation exercise that involves extending one leg up behind you while balancing on the other leg. By combining balance and flexibility, it's an excellent exercise for improving your range of motion and stability, making it a great addition to lower body workouts.

    • Intermediate

86. 96. Snatch Deadlift

    

    63,896 SETS LOGGED47.6 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.

    • Advanced
    • Barbells

87. 97. Tuck Jump

    

    804,116 SETS LOGGED45.4 mSCORE

    Tuck Jump is a plyometric exercise that primarily targets the lower body, especially the quadriceps and calves. This compound and explosive movement is beneficial for improving power and explosive strength. By tucking your knees towards your chest at the top of the jump, you add an extra challenge to your vertical leap, which helps improve overall athleticism and body control.

    • Intermediate

88. 98. Single-Leg Cycles

    

    11,884 SETS LOGGED6.5 mSCORE

    Single-Leg Cycles is a core-centric, bodyweight exercise that targets the abdominals and hip flexors. By pedaling your legs in a cycling motion, you maintain continuous tension in these muscle groups. Performing the exercise one leg at a time can help improve coordination and balance, as well as ensure balanced muscle development by addressing any potential imbalances between sides.

    • Beginner

89. 99. Prone Loop Band Hamstring Curl

    

    4,005 SETS LOGGED6 mSCORE

    Prone Loop Band Hamstring Curl is an isolation exercise that targets the hamstrings. Performing this exercise while lying prone on a bench or mat helps to isolate the hamstrings more effectively. The use of a loop band allows for increasing resistance as you curl your legs upward, making it great for building strength and muscle mass in the hamstrings. This variation also helps you maintain good form throughout the movement.

    • Beginner
    • Squat Rack
    • Loop Bands