Hamstrings Exercises

This exercise works the muscles on the back of your thighs and your bottom. You lie on your stomach and lift your straight legs with help from a partner or a band.

This is a simple stretch for the front of your thigh called the quadriceps. You lie on your stomach and gently pull your foot toward your bottom to feel the stretch.

This is a simple stretch for the muscles on the inside of your thigh. You do it by lying on your side and resting your top foot on a bench or step to help you relax into the stretch.

This exercise is balancing on one leg on a wobbly board. It makes your stomach and leg muscles work hard to keep you steady. It mainly strengthens the front of your thighs but also works your calves, back of your thighs, and bottom.

This exercise strengthens your butt muscles and helps your hips move better. You perform it by lying on your back with a stretchy band around your feet. You then push your knees out to the sides while keeping your feet touching each other.

The band pull-through is a move where you bend at your hips to work your bottom and the back of your legs. You use a resistance band tied to something behind you. You bend forward at the hips and then push your hips forward to stand up straight.

This exercise works your butt muscles and helps your hips move better. You sit on a chair with a stretchy band around your legs and push your knees out against the band.

This lower leg exercise uses a resistance band to work your calf muscles. It also helps your hamstrings and glutes. You will need to balance on one leg as you lift your heel up and down carefully.

The band squat is a leg exercise that uses a resistance band around your thighs to work your glutes. It also strengthens the front and back of your legs and your calves. This movement helps build lower body strength and improves stability.

This exercise works your bottom, legs, and back at the same time. It mixes a squat with a pulling motion using a stretchy band. This helps make your upper and lower body strong.

This lower body exercise strengthens your bottom and the back of your legs. It uses a stretchy band to create resistance against your muscles. You will focus on bending forward at your hips to work the back side of your body.

This lower body exercise works your glutes, hamstrings, and lower back. You use a resistance band and bend at your hips. It is important to keep your back straight to build strength in the back of your body.

This is a leg exercise using a barbell that rests on your chest. It mainly strengthens your front thigh muscles, but also works your back thighs, bottom, and calves. To do it, you must balance the weight on your front and squat down, which helps build a strong core.

This lower body exercise uses a barbell to work your glutes, front thigh muscles, and back thigh muscles. Your core muscles help you stay balanced. You hold the bar on the front of your shoulders using a specific grip. This move requires you to be strong and flexible.

The barbell full squat is a lower body exercise that builds strength in your legs and hips. It also works your stomach muscles to keep you steady. To do it, you rest a heavy bar on your upper back and squat down, balancing carefully as you move.

This is a leg exercise where you hold a heavy bar on your upper back. It makes your bottom and leg muscles strong. You lower yourself down like you are sitting in a chair, and then you stand back up.

This is a lower body exercise where you hold a barbell inside the bends of your elbows. It works your butt, legs, and stomach muscles. You need a strong core to stay steady because of where you hold the bar.

The barbell glute bridge is a strength exercise that works your butt muscles, along with your hamstrings and lower back. You do it by pushing your hips up from the floor while holding a barbell on your hips. You must use your core muscles and good form to stay safe and get the best results.

This is a fast and powerful leg exercise performed with a barbell on your upper back. It mixes a standard squat with a big, explosive jump. This movement strengthens your legs and hips while helping you build speed and power.

This lower body exercise works your bottom, thighs, and calves. You hold a barbell across your upper back and step to the side. It uses strength, balance, and coordination.

This is a lower body exercise that strengthens your bottom, thighs, and legs. You hold the barbell lower on your back, across your shoulder muscles. It requires good focus, a strong tummy, and moving your hips correctly.

The barbell lunge is a powerful leg exercise that builds strength in your thighs, bottom, and calves. You perform it by resting a weighted bar on your upper back, stepping one foot forward, and lowering your hips before pushing back up to a standing position.

This exercise works your bottom, front thigh muscles, and the back of your legs. You lie flat on your back on a bench with a barbell resting on your hips. Then, you use your bottom muscles to push your hips up.

This is a one-handed lifting exercise. It works your legs, lower back, and butt muscles. You hold a barbell at your side and lower it down and up. This movement tests your balance, grip, and stomach strength.

This is a hard leg exercise using a barbell. You balance on one leg and squat down while holding the bar on your back. It strengthens your thigh muscles and requires good balance.

The barbell rack pull is a strength exercise that works your butt, the back of your legs, and your lower back. You lift a heavy bar from a rack set at knee height by standing up tall and straightening your hips.

This is a leg exercise that builds strength in your bottom and thighs. You hold a weighted bar on your back, step one foot behind you, and lower your hips before standing back up.

The barbell seated good morning is a muscle-building exercise that mainly works your butt muscles, while also helping your hamstrings and lower back. To do it, you sit on a bench with a barbell on your shoulders, lean forward from your hips, and then sit back up straight.

This exercise is a squat done on your knees. It works the front of your legs, your bottom, and the back of your legs. You need a strong tummy and good balance to hold the bar safely.

The barbell standing calf raise is a leg strength exercise. You stand up with a weighted bar on your upper back and lift your heels to build your calf muscles.

This is a simple strength move for your lower legs. You stand up tall with a weighted bar on your back and lift your heels to work your calf muscles.

This exercise works your calf muscles and the front of your lower legs. You stand holding a bar on your shoulders, then lift your heels up high. After lowering your heels, you rock back to lift your toes up off the ground.

This is a leg exercise for your butt and thighs. You hold a heavy bar on your back and step up onto a box or bench.

This exercise works the muscles in your bottom, the back of your legs, and your lower back. You place a barbell across your upper back and bend forward at your hips. This movement builds strength and flexibility in the back of your body.

This exercise is a strong lift that works your butt muscles. It also uses your leg muscles and lower back. You stand with your feet wide apart and lift the weight using your hips and legs.

The bench hip extension is a bodyweight exercise that strengthens your butt and hamstring muscles. It involves sitting on a bench and lifting your hips up until your body is straight, which helps your hips move better and makes your glutes stronger.

This is a jumping exercise that strengthens your calves and tests your balance. You jump up onto a box and stand still on just one leg. It also works your thigh and bottom muscles.

This exercise works your whole body at once. It mixes a squat, a push-up, and a jump all together. It makes your heart beat faster and helps your muscles get stronger.

This exercise strengthens the muscles on the back of your thighs. You lie on your stomach and use a cable machine to create resistance as you bend your knees to pull your heels toward your bottom.

This exercise uses a cable machine to strengthen your butt muscles, along with your legs and lower back. You start by bending at your hips to hold the cable, then you straighten your body to stand up tall.

This exercise uses a cable machine to make your calf muscles stronger. You stand up tall and lift your heels off the floor. It also works the muscles in the back of your legs and hips a little bit.

This bodyweight exercise works your calf muscles and also stretches the back of your legs. You do it by standing in front of a wall with your hands on it, stepping one foot back, and leaning forward to feel the stretch.

This exercise stretches your calf muscles. You do it by leaning your hands against a wall while keeping one leg straight behind you with your heel flat on the floor.

This is a simple stretching exercise using a rope. It helps make your calf and hamstring muscles more flexible.

A simple chair exercise to stretch your thigh muscles. While sitting, straighten one leg out and lean forward to feel the stretch.

This bodyweight exercise targets your calves, thighs, and hamstrings. By balancing on the balls of your feet and rotating your bent knees in circles, you can help loosen up your lower legs and improve flexibility.

The donkey calf raise uses your own body weight to strengthen your lower legs. You stand with your toes on a step and lift your heels up and down to build calf muscles.

This lower body exercise focuses on your bottom, thighs, and legs. You hold a dumbbell and squat down until your bottom touches a bench behind you to make sure you go deep enough and keep good form.

The dumbbell burpee is a tough exercise for your whole body. It mixes a squat, a push-up, and a lift over your head with dumbbells. It makes your heart beat faster and works many muscles at once, like your legs, arms, and stomach.

The dumbbell goblet squat is a leg exercise that strengthens your thighs, hips, and bottom. You hold a dumbbell against your chest and squat down. This helps you get stronger and learn the right way to squat.