Hamstrings exercises

Heels-elevated glute bridge

A glute bridge with your heels raised, shifting more of the work onto your glutes and hamstrings.

Straddle leg lift

Seated with legs wide, lift and lower them under control — quiet but effective work for the core and hips.

Straight-legged hip raise

Legs up toward the ceiling, then push your hips straight up — a targeted lift for the lower core and glutes.

Broad jumps

Jump forward for distance, landing soft — a powerful full-leg move that builds explosive strength.

Good morning

A standing hip hinge that stretches and strengthens the back of your legs — go light and slow to feel it.

Hip hinge

The foundation of every deadlift and heavy pick-up — learn to push your hips back and keep a flat back. Master…

Hip thrusts

Upper back on a bench, drive your hips up — the big one for building strong glutes.

Single-leg hip thrust

A hip thrust on one leg — all the glute work through a single side, with a balance test on top.

Single-leg RDL

Balance on one leg and hinge forward, reaching the other leg behind you — a serious test for your hamstrings a…

Elevated dumbbell glute bridge

A dumbbell glute bridge with your upper back raised on a bench — a bigger range and a bigger glute contraction…

Dumbbell hip thrust

Upper back on a bench, dumbbell across your hips, drive up — the big loaded glute builder.

Dumbbell single-leg hip thrust

A dumbbell hip thrust on one leg — double the glute work through a single side.

Dumbbell Romanian deadlifts

The classic RDL with dumbbells — hinge at the hips and feel the stretch down the back of your legs. The best h…

Single-leg dumbbell RDL

Balance on one leg holding a dumbbell and hinge forward, reaching the other leg back — a serious hamstring and…

Dumbbell B-stance RDL

An RDL with one foot kicked back for support — most of the load goes through the front leg, a great stepping s…

Dumbbell good morning

A hip hinge with a dumbbell held at your chest — stretches and strengthens the back of your legs. Go light and…

Dumbbell hinge to upright row

A hip hinge that flows into an upright row as you stand — hits the whole back of your body and your shoulders…

Dumbbell sumo deadlift

A wide-stance deadlift with a dumbbell held between your legs — a strong, beginner-friendly way to train the h…

Dumbbell suitcase deadlift

Deadlift a dumbbell from beside each foot like picking up a suitcase — great for grip, core and a strong hinge…

American dumbbell swing

A hip-powered swing taking the dumbbell all the way overhead — explosive work for the glutes, hamstrings and s…

Kettlebell Romanian deadlift

An RDL with a kettlebell — hinge at the hips and feel the stretch down the back of your legs. A brilliant hams…

Single-arm kettlebell deadlift

Deadlift a kettlebell with one hand — hinge down and stand tall, with your core fighting to keep you square.

Kettlebell swing

The classic kettlebell swing — a powerful hip snap that sends the bell up to chest height. Brilliant for your…

Kettlebell hinge to upright row

A hip hinge flowing into an upright row as you stand — hits the whole back of your body and your shoulders in…

Kettlebell good morning

A hip hinge with a kettlebell held at your chest — stretches and strengthens the back of your legs.