The 98 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
    3,309,548 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

    Photo of Dumbbell Romanian Deadlift being performed
    3,624,936 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.

  3. 3. Deadlift

    Photo of Deadlift being performed
    4,252,712 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.

  4. 4. Romanian Deadlift

    Photo of Romanian Deadlift being performed
    2,705,472 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.

  5. 5. Lying Hamstrings Curl

    Photo of Lying Hamstrings Curl being performed
    2,235,157 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

    Photo of Single Leg Romanian Deadlift being performed
    1,677,177 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.

  7. 7. Dumbbell Stiff Legged Deadlift

    Photo of Dumbbell Stiff Legged Deadlift being performed
    982,433 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.

  8. 8. Kettlebell Swing

    Photo of Kettlebell Swing being performed
    1,228,098 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.

  9. 9. Good Morning

    Photo of Good Morning being performed
    1,341,007 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.

  10. 10. Kettlebell Sumo Squat

    Photo of Kettlebell Sumo Squat being performed
    1,124,377 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.

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  1. 11. Hip Hinge

    Photo of Hip Hinge being performed
    258,748 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

    Photo of Walkout being performed
    449,922 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

    Photo of Smith Machine Hang Power Clean being performed
    13,983 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

    Photo of Alternating Single Arm Kettlebell Swing being performed
    233,731 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.

  5. 15. Balance Trainer Single Leg Kneeling Good Morning

    Photo of Balance Trainer Single Leg Kneeling Good Morning being performed
    10,718 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.

  6. 16. Airplane

    Photo of Airplane being performed
    108,664 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

    Photo of Dumbbell Good Morning being performed
    140,154 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.

  8. 18. Muscle Snatch

    Photo of Muscle Snatch being performed
    44,150 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.

  9. 19. Landmine Single Leg Romanian Deadlift

    Photo of Landmine Single Leg Romanian Deadlift being performed
    70,235 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.

  10. 20. TRX Hamstring Runner

    Photo of TRX Hamstring Runner being performed
    48,796 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.

  11. 21. Standing Leg Curl

    Photo of Standing Leg Curl being performed
    315,453 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

    Photo of Power Clean from Blocks being performed
    16,403 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.

  13. 23. Cable Row with Squat

    Photo of Cable Row with Squat being performed
    229,455 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.

  14. 24. Dumbbell Romanian Deadlift to Calf Raise

    Photo of Dumbbell Romanian Deadlift to Calf Raise being performed
    75,002 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.

  15. 25. Dumbbell Romanian Deadlift to Bent Over Row

    Photo of Dumbbell Romanian Deadlift to Bent Over Row being performed
    92,144 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.

  16. 26. Smith Machine Stiff-Legged Deadlift

    Photo of Smith Machine Stiff-Legged Deadlift being performed
    453,462 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

    Photo of Dumbbell Romanian Deadlift to Shrug being performed
    89,451 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.

  18. 28. TRX Bridge

    Photo of TRX Bridge being performed
    59,614 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.

  19. 29. Lunge to Lateral Reach

    Photo of Lunge to Lateral Reach being performed
    16,895 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

    Photo of Medicine Ball Romanian Deadlift being performed
    90,285 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.

  21. 31. Romanian Deadlift to Bent-Over Row

    Photo of Romanian Deadlift to Bent-Over Row being performed
    45,029 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.

  22. 32. Split Snatch

    Photo of Split Snatch being performed
    5,575 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.

  23. 33. Single Arm Kettlebell Deadlift

    Photo of Single Arm Kettlebell Deadlift being performed
    33,435 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.

  24. 34. Deadlift to Calf Raise

    Photo of Deadlift to Calf Raise being performed
    110,269 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.

  25. 35. Dumbbell Snatch

    Photo of Dumbbell Snatch being performed
    277,836 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.

  26. 36. Snatch Pull

    Photo of Snatch Pull being performed
    15,456 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.

  27. 37. Snatch-Grip Deadlift

    Photo of Snatch-Grip Deadlift being performed
    7,079 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.

  28. 38. Lunge to Hamstring Stretch

    Photo of Lunge to Hamstring Stretch being performed
    17,367 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

    Photo of Single Leg Curl being performed
    238,603 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

    Photo of Dumbbell Romanian Deadlift to High Pull being performed
    79,444 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.

  31. 41. Romanian Deadlift to Shrug

    Photo of Romanian Deadlift to Shrug being performed
    50,022 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.

  32. 42. Clean Deadlift

    Photo of Clean Deadlift being performed
    232,942 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.

  33. 43. Leg Swing

    Photo of Leg Swing being performed
    126,338 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

    Photo of Romanian Deadlift to High Pull being performed
    29,040 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.

  35. 45. Landmine Romanian Deadlift

    Photo of Landmine Romanian Deadlift being performed
    154,539 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.

  36. 46. Loop Band Romanian Deadlift

    Photo of Loop Band Romanian Deadlift being performed
    14,600 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.

  37. 47. Dumbbell Hang Snatch

    Photo of Dumbbell Hang Snatch being performed
    96,182 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.

  38. 48. Single Leg Kettlebell Deadlift

    Photo of Single Leg Kettlebell Deadlift being performed
    359,403 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.

  39. 49. Loop Band Good Morning

    Photo of Loop Band Good Morning being performed
    115,824 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.

  40. 50. Pancake

    Photo of Pancake being performed
    12,734 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

    Photo of Snatch High Pull being performed
    14,352 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.

  42. 52. Crossover Standing Forward Bend

    Photo of Crossover Standing Forward Bend being performed
    27,733 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

    Photo of Reverse Bear Crawl being performed
    17,559 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

    Photo of Bodyweight Kneeling Banded Deadlift being performed
    2,131 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.

  45. 55. Kettlebell Good Morning

    Photo of Kettlebell Good Morning being performed
    154,632 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.

  46. 56. Stability Ball Leg Curl

    Photo of Stability Ball Leg Curl being performed
    101,530 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.

  47. 57. Elevated Platform Barbell Romanian Deadlift

    Photo of Elevated Platform Barbell Romanian Deadlift being performed
    8,535 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.

  48. 58. Partner Hamstring Stretch

    Photo of Partner Hamstring Stretch being performed
    6,648 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

    Photo of Elevated Platform Deadlift being performed
    6,177 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.

  50. 60. Bear Crawl

    Photo of Bear Crawl being performed
    643,623 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

    Photo of Seated Forward Bend being performed
    493,255 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

    Photo of Foam Roll Hamstrings being performed
    626,708 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

    Photo of Clean being performed
    320,004 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.

  54. 64. Kettlebell Power Clean

    Photo of Kettlebell Power Clean being performed
    159,859 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.

  55. 65. Kneeling Hamstring Stretch

    Photo of Kneeling Hamstring Stretch being performed
    25,157 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

    Photo of Stiff-Legged Deadlift being performed
    213,819 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.

  57. 67. Hang Snatch

    Photo of Hang Snatch being performed
    114,344 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.

  58. 68. Kettlebell Hang Clean

    Photo of Kettlebell Hang Clean being performed
    96,071 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.

  59. 69. Power Clean

    Photo of Power Clean being performed
    577,586 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.

  60. 70. Standing Forward Bend

    Photo of Standing Forward Bend being performed
    419,623 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

    Photo of Single Arm Kettlebell Swing being performed
    251,084 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.

  62. 72. Glute Ham Raise

    Photo of Glute Ham Raise being performed
    204,065 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

    Photo of Double Dumbbell Hang Snatch being performed
    40,506 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.

  64. 74. Single Leg Straight Forward Bend

    Photo of Single Leg Straight Forward Bend being performed
    361,157 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

    Photo of Hang Power Snatch being performed
    57,088 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.

  66. 76. Mini Loop Band Glute Bridge

    Photo of Mini Loop Band Glute Bridge being performed
    267,044 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.

  67. 77. Mini Loop Band Glute Thrust

    Photo of Mini Loop Band Glute Thrust being performed
    248,341 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.

  68. 78. Downward Dog

    Photo of Downward Dog being performed
    447,929 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
  69. 79. Medicine Ball Single Leg Romanian Deadlift

    Photo of Medicine Ball Single Leg Romanian Deadlift being performed
    112,031 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.

  70. 80. PVC Good Morning

    Photo of PVC Good Morning being performed
    54,742 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
  71. 81. Walking Front Kicks

    Photo of Walking Front Kicks being performed
    40,245 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
  72. 82. Sled Push

    Photo of Sled Push being performed
    95,825 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
  73. 83. Partner Floor Glute-Ham Raise

    Photo of Partner Floor Glute-Ham Raise being performed
    89,000 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
  74. 84. Dumbbell Clean

    Photo of Dumbbell Clean being performed
    1,026,812 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.

  75. 85. TRX Alternating Hamstring Pull-In

    Photo of TRX Alternating Hamstring Pull-In being performed
    108,235 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.

  76. 86. Inchworm

    Photo of Inchworm being performed
    437,143 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
  77. 87. Power Snatch

    Photo of Power Snatch being performed
    107,490 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.

  78. 88. PVC Hang Clean

    Photo of PVC Hang Clean being performed
    371 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
  79. 89. Sumo Deadlift

    Photo of Sumo Deadlift being performed
    490,424 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.

  80. 90. Sumo Deadlift High Pull

    Photo of Sumo Deadlift High Pull being performed
    51,297 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.

  81. 91. Box Jump

    Photo of Box Jump being performed
    364,907 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
  82. 92. Standing Loop Band Hamstring Curl

    Photo of Standing Loop Band Hamstring Curl being performed
    3,048 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

  83. 93. Partner Leg Up Stretch

    Photo of Partner Leg Up Stretch being performed
    1,197 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
  84. 94. Standing Splits

    Photo of Standing Splits being performed
    15,482 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
  85. 95. Snatch Deadlift

    Photo of Snatch Deadlift being performed
    62,014 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.

  86. 96. Tuck Jump

    Photo of Tuck Jump being performed
    755,380 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
  87. 97. Single-Leg Cycles

    Photo of Single-Leg Cycles being performed
    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
  88. 98. Prone Loop Band Hamstring Curl

    Photo of Prone Loop Band Hamstring Curl being performed
    1,082 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.