Hamstrings exercises
25 hamstrings exercises with form videos, instructions, and coach tips. Hit the optimal 12 to 20 sets per week for hypertrophy with Hypro.
Assisted Kettlebell Pistol Squat
Quads (Hams, Glutes) · Kettlebell
Cable Pull Through
Hams/Glutes (Hams, Glutes) · Cable
Cycling (Stationary)
Quads (Hams) · Machine
Deadlift
Hams/Glutes (Hams, Glutes) · Barbell
Dumbbell Deadlift
Hams/Glutes (Hams, Glutes) · Dumbbell
Dumbbell Frog Press (Pump)
Hams/Glutes (Hams, Glutes) · Dumbbell
Elliptical
Quads (Hams) · Machine
Glute-Focused Deficit Lunge
Hams/Glutes (Hams, Glutes) · Dumbbell
Glute Ham Raise
Hams/Glutes (Hams, Glutes) · Bodyweight
Good Morning
Back (Lower Back, Hams) · Barbell
Kettlebell Deadlift
Hams/Glutes (Hams, Glutes) · Kettlebell
Kettlebell Straight Leg Deadlift
Hams/Glutes (Hams, Glutes) · Kettlebell
Kettlebell Sumo Deadlift
Hams/Glutes (Hams, Glutes) · Kettlebell
Lying Leg Curl
Hams/Glutes (Hams) · Machine
Lying Single Leg Curl
Hams/Glutes (Hams) · Machine
Romanian Deadlift
Hams/Glutes (Hams, Glutes) · Barbell
Romanian Deadlift (Dumbbell)
Hams/Glutes (Hams, Glutes) · Dumbbell
Seated Leg Curl
Hams/Glutes (Hams) · Machine
Single Leg Glute Bridge
Hams/Glutes (Hams, Glutes) · Bodyweight
Single Leg RDL's
Hams/Glutes (Hams, Glutes) · Bodyweight
Stiff Leg Deadlift Smith Machine
Hams/Glutes (Hams, Glutes) · Smith Machine
Stiff Legs Deadlift
Hams/Glutes (Hams, Glutes) · Barbell
Stiff Legs Deadlift (Dumbbell)
Hams/Glutes (Hams, Glutes) · Dumbbell
Sumo Deadlift
Hams/Glutes (Hams, Glutes) · Barbell
Trap Bar Deadlift
Back (Lower Back, Quads, Hams, Glutes) · Trap Bar
Programming hamstrings for hypertrophy
Aim for 12 to 20 working sets of hamstrings per week, spread across 2 to 3 sessions, with reps in the 6 to 15 range and most sets taken to 1 to 3 reps in reserve. Hypro tracks every set you log against this target so you stay in the optimal zone without spreadsheets.