About hamstrings
The hamstrings run down the back of the thigh. They bend the knee and extend the hip, so they work in leg curls, in hinges such as the Romanian deadlift, and in sprinting and jumping.
Choosing between these exercises
Leg curls train the knee-bending job on a machine, hinges train the hip-extending job under load, and the Nordic curl is an advanced bodyweight option. A hamstring stretch and the air bike also appear in this list.
At a glance
| Guides | 7 |
|---|---|
| Equipment | machines (3), barbell lifts (1), bodyweight moves (1), cardio (1), mobility drills (1) |
| Levels | 5 beginner, 1 intermediate, 1 advanced |
| Movement patterns | Knee flexion (4), General movement (2), Hinge (1) |
| Most common supporting muscles | calves (4), glutes (3), lower back (1), forearms (1) |
Where to start
These guides are rated beginner level: Air bike, Machine leg curl, Machine pin loaded lying leg curl, Machine plate loaded lying leg curl and Hamstring stretch.
All 7 guides
Grouped by movement pattern. Each line shows the equipment, the level and the supporting muscles from that guide.
Knee flexion (4)
- Machine leg curl — Machines, beginner; also works calves
- Machine pin loaded lying leg curl — Machines, beginner; also works calves
- Machine plate loaded lying leg curl — Machines, beginner; also works calves
- Nordic hamstring curl — Bodyweight / calisthenics, advanced; also works calves and glutes
General movement (2)
- Air bike — Cardio / conditioning, beginner; also works glutes, lats, chest and abs
- Hamstring stretch — Mobility, beginner
Hinge (1)
- Barbell Romanian deadlift — Barbell, intermediate; also works glutes, lower back and forearms
Common questions
How many hamstring exercises does One Fitness Hub explain?
7 guides in the Workout Explorer train hamstrings as their main muscle, each with numbered steps, form cues and common mistakes. They cover machines, barbell lifts, bodyweight moves, cardio and mobility drills.
Which hamstring exercises are best for beginners?
5 of the 7 guides are rated beginner level, including Air bike, Machine leg curl, Machine pin loaded lying leg curl and Machine plate loaded lying leg curl. Read the steps and cues first, and start gently.
What equipment do I need for hamstring exercises?
The guides use machines, barbell lifts, bodyweight moves, cardio and mobility drills. 1 of them are bodyweight movements.
More exercise guides by muscle and equipment
Browse every guide in the Workout Explorer. Search all 178 guides, watch the demonstrations and compare two exercises side by side.
By muscle
- Chest exercises
- Front delt exercises
- Lat exercises
- Quad exercises
- Glute exercises
- Hamstring exercises
- Biceps exercises
- Triceps exercises
- Calf exercises
- Rear delt exercises
- Ab exercises
- Oblique exercises
By equipment
- Barbell exercises
- Dumbbell exercises
- Cable exercises
- Bodyweight exercises
- Gym machine exercises
- Cardio exercises
- Mobility exercises
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.