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HAMSTRING EXERCISE VIDEOS
Welcome to the hamstring exercises main page! On this page you'll learn how to do exercises that work the hamstring muscles using correct technique for maximum results!
Every hamstring exercise video you find listed below comes with detailed instructions, pictures, and some tips on how to get the most out of the exercise! Check out the hamstring exercise video list below.
More training info:
Know an exercise that's not listed here? Let us know and we'll film it, produce it, and add it to our exercise database!
HAMSTRING EXERCISES:
Barbell Hamstrings Exercise Videos:
| Exercise Name | Primary Muscle(s) | Secondary Muscle(s) | Mechanics |
| Squat | Quads/Hams/Glutes | Calves, Lower Back, Core | Compound |
| 1/4 Squat | Quads/Hams/Glutes | Calves, Lower Back, Core | Compound |
| 1/2 Squat | Quads/Hams/Glutes | Calves, Lower Back, Core | Compound |
| Deep Squat | Quads/Hams/Glutes | Calves, Lower Back, Core | Compound |
| Squat To Bench | Quads/Hams/Glutes | Calves, Lower Back, Core | Compound |
| Narrow Squat | Quads/Hams/Glutes | Calves, Lower Back, Core | Compound |
| Wide Squat | Quads/Hams/Glutes | Calves, Lower Back, Core | Compound |
| Overhead Squat | Quads/Hams/Glutes | Shoulders | Compound |
| Front Squat | Quads/Hams/Glutes | Calves, Lower Back, Core | Compound |
| Front Squat To Bench | Quads/Hams/Glutes | Calves, Lower Back, Core | Compound |
| Sumo Squat | Quads/Hams/Glutes | Calves, Lower Back, Core | Compound |
| Zerchers squat | Quads/Hams/Glutes | Lower Back | Compound |
| Box Squat (shown with bench) | Quads/Hams/Glutes | Core | Compound |
| Barbell Hack Squat | Quads/Hams/Glutes | Forearms, Lower Back, Traps, Shoulders | Compound |
| One Leg Barbell Squat | Quads/Hams/Glutes | Core | Compound |
| Speed Squats | Quads/Hams/Glutes | Core | Compound |
| Barbell Jumping Squats | Quads/Hams/Glutes | Core, Calves | Compound |
| Barbell Side Split Squat | Quads/Hams/Glutes | Calves, Core | Compound |
| Deadlift | Quads/Hams/Glutes | Back | Compound |
| Stiff Leg Deadlift (AKA Romanian Deadlift) | Hamstrings | Lower back, Forearms | Isolation |
| Stiff Leg Deadlift On Bench | Hamstrings | Lower back | Isolation |
| Barbell Lunge | Quads/Hams/Glutes | Calves, Core | Compound |
| Barbell Rear Lunge | Quads/Hams/Glutes | Core, Calves | Compound |
| Barbell Side Lunge | Quads/Hams/Glutes | Calves, Core | Compound |
| Walking Barbell Lunge | Quads/Hams/Glutes | Core, Calves | Compound |
| Decline Bench Barbell Lunge | Quads/Hams/Glutes | Core | Compound |
| Barbell Step Ups | Quads/Hams/Glutes | Core | Compound |
| Barbell Split Jump | Quads/Hams/Glutes | Core | Compound |
Dumbbell Hamstrings Exercise Videos:
| Exercise Name | Primary Muscle(s) | Secondary Muscle(s) | Mechanics |
| Dumbbell Squat | Quads/Hams/Glutes | Traps, Forearms, Core | Compound |
| Pile Squat | Quads/Hams/Glutes | Traps, Forearms, Core | Compound |
| Frog Squat | Quads/Hams/Glutes | Traps, Forearms, Core | Compound |
| Dumbbell Squat To Bench | Quads/Hams/Glutes | Traps, Forearms, Core | Compound |
| Dumbbell Jumping Squat | Quads/Hams/Glutes | Core | Compound |
| Dumbbell Wall Squat | Quads/Hams/Glutes | Core | Compound |
| One Leg Dumbbell Squat (AKA Bulgarian squat) | Quads/Hams/Glutes | Core | Compound |
| Dumbbell Step Up | Quads/Hams/Glutes | None | Compound |
| Dumbbell Lunge | Quads/Hams/Glutes | Calves | Compound |
| Dumbbell Rear Lunge | Quads/Hams/Glutes | Calves | Compound |
| Dumbbell Side Lunge | Quads/Hams/Glutes | Core, Calves | Compound |
| Dumbbell Walking Lunge | Quads/Hams/Glutes | Calves | Compound |
| Incline Bench Dumbbell Lunge | Quads/Hams/Glutes | None | Compound |
| Dumbbell Hamstring Curl | Hamstrings | Glutes | Isolation |
| Dumbbell Deadlift | Quads/Hams/Glutes | Traps, Forearms, Core | Compound |
| Dumbbell Stiff Leg Deadlift | Hamstrings | Lower Back | Isolation |
| Dumbbell Stiff Leg Deadlift On Bench | Hamstrings | Lower Back, Glutes | Isolation |
| Dumbbell Split Jump | Quads/Hams/Glutes | Calves | Compound |
| Bench One Leg Dumbbell Squat | Quads/Hams/Glutes | None | Compound |
Cable Hamstrings Exercise Videos:
| Exercise Name | Primary Muscle(s) | Secondary Muscle(s) | Mechanics |
| Standing Cable Hamstring Curl | Hamstrings | Glutes | Isolation |
| Lying Cable Hamstring Curl | Hamstrings | Glutes | Isolation |
| One Leg Lying Cable Hamstring Curl | Hamstrings | Glutes | Isolation |
Machine Hamstrings Exercise Videos:
| Exercise Name | Primary Muscle(s) | Secondary Muscle(s) | Mechanics |
| 45 Degree Leg Press | Quads/Hams/Glutes | None | Compound |
| One Leg 45 Degree Leg Press | Quads/Hams/Glutes | None | Compound |
| Narrow Stance 45 Degree Leg Press | Quads/Hams/Glutes | None | Compound |
| Wide Stance 45 Degree Leg Press | Quads/Hams/Glutes | None | Compound |
| Hack Squat | Quads/Hams/Glutes | Lower Back | Compound |
| One Leg Hack Squat | Quads/Hams/Glutes | Lower Back | Compound |
| Narrow Hack Squat | Quads/Hams/Glutes | Lower Back | Compound |
| Wide hack Squat | Quads/Hams/Glutes | Lower Back | Compound |
| Reverse hack Squat | Quads/Hams/Glutes | Core | Compound |
| Leg Curl | Hamstrings | None | Isolation |
| Single Leg Curl | Hamstrings | None | Isolation |
| Smith Machine Squat | Quads/Hams/Glutes | Calves, Core | Compound |
| Narrow Smith Machine Squat | Quads/Hams/Glutes | Core | Compound |
| Wide Smith Machine Squat | Quads/Hams/Glutes | Core | Compound |
| Smith Machine Squat To Bench | Quads/Hams/Glutes | Core | Compound |
| Feet Forward Smith Machine Squat | Quads/Hams/Glutes | Lower Back | Compound |
| Smith Machine Zercher Squat | Quads/Hams/Glutes | Lower Back | Compound |
| Smith Machine One Leg Squat | Quads/Hams/Glutes | Core | Compound |
| Smith Machine Front Squat | Quads/Hams/Glutes | Core, Shoulders | Compound |
| Smith Machine Lunge | Quads/Hams/Glutes | None | Compound |
| Smith Machine Deadlift | Quads/Hams/Glutes | Traps, Forearms, Core | Compound |
| Smith Machine Stiff Leg Deadlift | Hamstrings | Lower Back, Glutes | Isolation |
Bodyweight Hamstrings Exercise Videos:
| Exercise Name | Primary Muscle(s) | Secondary Muscle(s) | Mechanics |
| Bodyweight Squat | Quads/Hams/Glutes | Core | Compound |
| One Leg Bodyweight Squat | Quads/Hams/Glutes | Core | Compound |
| Bodyweight Wall Squat | Quads/Hams/Glutes | Core | Compound |
| One Leg Bodyweight Wall Squat | Quads/Hams/Glutes | None | Compound |
| Sissy Squat | Quads/Hams/Glutes | None | Compound |
| Bodyweight Jump Squat | Quads/Hams/Glutes | None | Compound |
| Bodyweight Lunge | Quads/Hams/Glutes | None | Compound |
| Rear Bodyweight Lunge | Quads/Hams/Glutes | None | Compound |
| Bodyweight Side Lunge | Quads/Hams/Glutes | None | Compound |
| Bodyweight Walking Lunge | Quads/Hams/Glutes | Calves | Compound |
| Incline Bench Bodyweight Lunge | Quads/Hams/Glutes | None | Compound |
| Bodyweight Step Up | Quads/Hams/Glutes | None | Compound |
Exercise Ball Hamstrings Exercise Videos:
| Exercise Name | Primary Muscle(s) | Secondary Muscle(s) | Mechanics |
| Exercise Ball Wall Squat | Quads/Hams/Glutes | None | Compound |
| Weighted Exercise Ball Wall Squat | Quads/Hams/Glutes | None | Compound |
Other Hamstrings Exercise Videos:
| Exercise Name | Primary Muscle(s) | Secondary Muscle(s) | Mechanics |
| Weighted Squat | Quads/Hams/Glutes | Lower Back, Core | Compound |
| Weighted Sissy Squat | Quads/Hams/Glutes | Calves, Core | Compound |
Questions about these exercises? Ask on our Muscle Building Forum
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