Hamstring Workout Exercises Anatomy

This is a complete list/menu of Hamstring exercises for men or women. If you need to discuss how to perform these Hamstring exercises please post them in our Exercise Forum under the heading of the exercise.

Hamstring Workout Exercise Links Muscle Menu

Hamstring Isolation Exercises
Hamstring Compound Exercises
Dumbbell Hamstring Exercises
Barbell Hamstring Exercises
Cable Hamstring Exercises
Ball Hamstring Exercises
Calisthenics Hamstring Exercises
Machine Hamstring Exercises
Hamstring Exercises / Muscle Forum Discussions
Hamstring Workout and Exercise Programs

Picture

Name of Exercise

Muscle Groups

Butt or Gluteus Maximus Kickbacks- Hamstring Exercise: This butt kickback can be performed as shown by kneeling down with one leg behind your body slightly raised and bent in a 90 degree position. Now raise the leg as high as you can ...

Butt, Gluteus Maximus, Hamstrings, Ass, Home, Calisthenics, Isolation,

Good Mornings- Hamstring Exercise:
While standing, place a barbell across the back of your shoulders as you would for squats. Keeping your legs rigid, bend forward at the waist, with head up, until your upper b...

Erector Spinae, Biceps Femoris ,Lower Back Hamstrings,, Barbell, Isolation, Upper Body,

Clean and Jerk- Hamstring Exercise: Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping...

Gluteus Maximus, Calf, Hamstring, Butt, Booty, Quadricep, Shoulders, Rectus Femoris, Thigh, Erector Spinae, Deltoids, Trapezius, Triceps, Gastrocnemius, Biceps Brachii, Barbell, Lower Body, Upper Body,

Hack Squat- Hamstring Exercise: With your body firmly under the pads and your feet slightly out raise the machine with your calves and then unhook the safeties. Now lower your body until your knees reach a 90 de...

Gluteus Maximus, Thigh, Butt, Hamstrings, Quadricep, Machine, Compound, Lower Body,

Exercise Ball Hamstring Curls- Hamstring Exercise: This hamstring isolation exercise can be performed by lying in a bridge position with your hips completely off the floor and your weight entirely on your shoulders using your arms ...

Hamstring, Legs, Lower Body, Exercise Ball, Isolation, Swiss Ball, Home, Advanced,

Straight Leg Deadlifts- Hamstring Exercise:
While standing, hold a barbell with extended arms in front of your thighs. Keeping your legs rigid, bend forward at the waist, with head up, until your upper body is parallel w...

Hamstrings, Gluteus Maximus, Legs, Butt, Barbbell, Compound, Lower Body, Upper Body,

Leg Curl or Hamstring Curl- Hamstring Exercise: Lie on the machine comfortably while hooking your legs underneath the pad. Then raise the weight until confortable, while holding on to the hand grips (as shown).

Sp...

Hamstrings, Isolation, Machine, Lower Body,

One Legged Smith Split Squat- Hamstring Exercise: Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. N...

Hamstrings, Rectus Femoris, Thigh, Gluteus Maximus, Quadricep, Butt, Legs, Barbell, Smith Machine, Compound, Lower Body,

Deadlift (Bent Leg)- Hamstring Exercise: Bend over with your hands as an alternate grip. With your knees slightly bent and your arms locked out lift with your lower back, hamstrings and quads. Raise in a powerful quick ...

Hamstrings, Thigh,Thigh, Quadricep, Gluteus Maximus, Lower Back, Erector Spinae, Compound, Lower Body,

Walking Lunges- Hamstring Exercise: To begin a walking lunge stand upright with or without weights in your hands. Now take a lunge forward while never letting your knee go 'over' your toe. Once at the bottom of the...

Legs, Rectus Femoris, Thigh, Hamstrings, Quadricep, Calf, Gastrocnemius, Compound, Dumbbell, Lower Body,

Squats (Elastic Band)- Hamstring Exercise: Start with the band underneath your feet and the other ends over your shoulders with both hands gripping either end. Now slowly complete a squat by not letting your knees go over ...

Lower Body, Gluteus Maximus, Rectus Femoris, Thigh, Legs, Quadricep, Butt, Hamstrings, Compound,

Jump Squat- Hamstring Exercise: To perform the dumbbell Jump Squat grab light dumbbells and put them at your side. Next, proceed into a squat position with your thighs level with the ground. Explode up pushing ...

Lower Body, Quadricep, Hamstrings, Butt, Gluteus Maximus, Rectus Femoris, Calf, Gastrocnemius, Dumbbells, Freeweight,

Calisthenics Elbow Instep Lunge- Hamstring Exercise: The calisthenic elbow instep lunge is performed like an ordinary lunge with the exception of extending your body forward and putting your similar leg and elbow together as shown. ...

Quadricep, Hamstring, Gluteus Maximus, Butt, Bum, Hip Flexor, Calisthenics, Compound, Lower Body,

Wide Stance Squats (Duck Squats)- Hamstring Exercise:
Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keping your back straight and head up, bend at the knees until your thighs are parall...

Quadricep, Hamstrings, Adductors, Gluteus Maximus, Rectus Femoris, Thigh, Butt, Legs, Compound, Barbell, Lower Body, Core Strength,

Front Squats- Hamstring Exercise:
Rest a barbell over the front part of your shoulders by crossing your arms and holding the bar in place. Squat down, keeping your back straight and head up, until your thighs ...

Quadricep, Hamstrings, Gluteus Maximus, Rectus Femoris, Thigh, Butt, Legs, Compound, Barbell, Lower Body, Core Strength,

Split Lunge on the Ball- Hamstring Exercise: Start by standing tall and then putting one leg back on a ball. You may need support so have your spotter close by. Now while never letting your knee over your front toe lower yo...

Quadricep, Rectus Femoris, Thigh, Gluteus Maximus ,Hamstrings, Butt, Legs,, Dumbbell, Compound, Lower Body,

Elastic Band Lunges- Hamstring Exercise: Start with the band underneath your feet with one leg out in front and one leg behind you. Now without letting your knee go over your toe let your body come down and without letti...

Quadricep, Rectus Femoris, Thigh, Gluteus Maximus, Legs, Hamstrings, Butt, Elastic Band, Lower Body, Exercise Band,

Cable Squats- Hamstring Exercise: To perform Cable Squats stand upright with the straight bar in a curled position. ...

Quadricep, Thigh, Rectus Femoris, Hamstrings, Cables, Stabilizers, Pulley, Universal, Machine,

Push Press - Hamstring Exercise: This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with...

Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Rectus Femoris, Thigh, Gluteus Maximus, Arms, Legs, Hamstrings, Quadricep, Butt, Barbell, Compound, Upper Body, Lower Body,

Safety Squats- Hamstring Exercise: A safety squat is identical to a regular 90 degree bent leg toes straight ahead squat except a special bar is used. The bar allows easy entry into a deep squat which keeps your ba...

Thigh, Gluteus Maximus ,Quadricep, Hamstrings, Butt, Legs, Barbell, Lower Body,

DeadLift- Hamstring Exercise: To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip).

Thigh, Gluteus Maximus, Erector Spinae/ Lower Back Quadricep, Butt, Legs, Compound, Upper Body, Lower Body, Hamstrings,

Ball Squats- Hamstring Exercise: Start by having the ball in the small of your back against the wall. Now while your in the standing position slowly lower your body keeping your knees behind your toes. Lower unt...

Thigh, Gluteus Maximus, Legs, Quadricep, Butt, Hamstrings, Compound, Lower Body,

Squats- Hamstring Exercise: With the barbell on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off th...

Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Barbell, Compound, Core Strength, Lower Body,

Lunges- Hamstring Exercise: Start by standing vertical and grasping weights in either hands. Then proceed to extend one leg forward (as shown), and then with your back straight and head up lower your body by...

Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Dumbbell, Compound, Lower Body,

Step Ups- Hamstring Exercise: Start by looking at a bench infront of you and begin by lifting your any leg and then step-up onto the bench. You can either return to the starting position or lift the opposing l...

Thigh, Legs, Hamstrings, Compound, Calves, Calf, Gastrocnemius, Compound, Dumbbell, Lower Body,

Leg Press- Hamstring Exercise: Position yourself on the leg press machine comfortably. Put your feet up and hands on the grips at the side. While keeping your back pressed against the support and head straight...

Thigh, Lower Body, Rectus Femoris, Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Machine, Compound,

Two Foot Long Jump- Hamstring Exercise: To start the two foot long jump dip into a 45 degree squatting position and swing your arms backwards. Now lean forward and throw your arms infront of your body as you explode upw...

Thigh, Quadricep, Rectus Femoris, Hamstrings, Cables, Plyos, Plyometrics, Bodyweight,

Biceps Femoris or Hamstring Muscle Anatomy and Overview

Hamstring, Hamstrings, Leg, Legs, Hammy, Biceps Femoris, Hams, Lower Body anatomy picture

Hamstrings are extremely important to work for any type of athlete. Quadriceps and Hamstrings should be given equal attention to avoid injury. Biceps Femoris are made up of 2 main and 2 smaller muscles.

Hamstring Function

The function of the Biceps Femoris (Hamstrings) are for knee flextion, external rotation and interal rotation. Also it extension of the hip.

Hamstring Origin

The origin of the hamstrings are at the ishial tuberosity and posterior of the femur.

Hamstring Insertion

The hamstrings insert onto the Tibia at the lateral condyle and medial condyle. Two of the biceps femoris insert onto the head of the fibula.

Hamstring Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Hamstring' are: Hamstring, Hamstrings, Leg, Legs, Hammy, Biceps Femoris, Hams, Lower Body

What if I have fatty Hamstring? What exercises can I do to reduce fat on my Hamstring Muscle?
Spot reducing is a common conception to reduce the fat on a specific area. Ie. Hamstring. You cannot spot reduce, but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Hamstring. In other words, specifically exercising your Hamstring will not directly decrease the overall fat around the muscle.

What can I do for Hamstring Pain?

Hamstring pain can be caused by many things:

1. A strained/pulled muscle, tendon or ligament from too much exercise or improper lifting.
2. A torn muscle, ligament or tendon from improper lifting, exercising or stretching.
3. Overuse of the Hamstring muscle.

Note: If pain in your Hamstring muscle persists please consult a doctor immediately.

Hamstring Cardiovascular Exercises

Picture	Name of Cardiovascular Exercise	Muscle Group
	Swimming	Chest, Back, Triceps, Biceps, Deltoids, Rectus Femoris, Biceps Femoris, Gastrocnemius (Shoulder, Quadriceps, Hamstrings, Calf, Arms)
	Hockey	gluteus maximus, rectus femoris, biceps femoris, serratus anterior, biceps brachii, gastrocnemius (Quadriceps, Hamstrings, Legs, Butt, Calf)
	Squash	Quadricep, rectus femoris, biceps femoris, gluteus maximus, forearm extensors and flexors, latissimus dorsi, (Legs, Butt, Quadriceps, Hamstrings, Calf)
	Stepper	Rectus Femoris , Gluteus Maximus , Hip Flexors , Gastrocnemius ,biceps femoris (Quadriceps, Hamstrings, Legs, Butt, Calf)
	Shuttle Run	Rectus Femoris, Gastrocnemius, Biceps Femoris, Hip Flexors (Quadriceps, Calf, Hamstrings, Butt, Legs)
	Treadmill	Rectus Femoris, Gluteus Maximus, Bicep Femoris, Hip Flexors, Gastrocnemius (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh)
	Recumbent Bike	Rectus Femoris, Gluteus Maximus, Hip Flexors, Biceps Femoris, Gastrocnemius (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh)
	Elliptical or Cross Trainer	Rectus Femoris,Gluteus Maximus,Bicep Femoris, Hip Flexors (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh)

Hamstring
Plyometric Exercises

Image	Name of Plyometric	Muscle Group
	One Foot Box Jumps: Start on one side of the box/bench/whatever with one leg off the ground, then squat down and jump over the box/bench/whatever landing on the same foot. This exercise is slightly d...	Gastrocnemius, Rectus Femoris, Biceps Femoris, Gluteus Maximus (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Side Box Jumps: Start on one side of the box/bench/whatever in a squat position. Jump up pushing off horizontally while tucking your knees into your chest. Land with two feet on the other side o...	Rectus Femoris, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Jump Rope: Start with a skipping rope and jump while the rope is going underneath your feet. Visit http://www.erso.org/ for a complete description of how t...	Rectus Femoris, Gluteus Maximus, Biceps Femoris, Gastrocnemius, Forearm Flexors (Legs, Butt, Quadriceps, Hamstrings)
	Double Knee Jumps: Start by standing in a squat position. Jump up with two feet while tucking your knees into your chest. Return to the starting position. This exercise is VERY important for most ...	Thigh, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Double Stair Jumps: Start by standing infront of a set of stairs in a squat position. Jump with two feet bringing your knees to your chest while jumping to the stairs infront of you. Repeat this proce...	Thigh, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings, Calf)

Hamstring Pilate Exercises

Image	Name of Pilate	Muscle Group
	Overhead Leg Handstand: Start by lying face up and then bring your legs up to a 45 deg angle (straight legs) now slowly bring them all the way behind your head while stabilizing with your arms. Now, brin...	Abdominals, Hamstrings, Biceps femoris, Latissimus dorsi, Back, Upper Body
	Roll Out : Back Stretch: Start in a ball position with your arms on the ground and your knees into your chest. Now extend your body all the way until your flat on the ground (complete this very slowly). ...	Abdominals, hip flexors, Biceps femoris, Hamstrings
	Leg Curl and Back Hyperextension: Start by lying face down with your hands behind your back (as shown). Now with curl your legs behind you and complete 2 fast repetitions then lower your legs. Now lift your torso...	Lower back, Erector Spinae, Hamstrings, Biceps Femoris, Lower Body

Hamstring Stretches and Flexibility Exercises

Image	Name of Stretch/Flexibility Exercise	Muscle Group
	Hurdlers Stretch: This is a hamstring stretch. - Sit with one leg extended. - The other curled into the body. - Lean with your lower back until you feel a stretch...	Biceps Femoris, Gluteus Maximus (Butt, Hamstring)
	Standing Hamstring Stretch: Start by having your legs straight and lower your body while keeping your legs straight as you can. Go down until you can feel the stretch. This exercise is great for any ...	Biceps Femoris, Gluteus Maximus (Butt, Hamstrings, Legs)
	Butt and Hamstring Stretch: Start lying down on the ground and lift one leg up while holding your knee into your body until you feel the stretch. This exercise is important for any sport since it str...	Gluteus Maximus, Biceps Femoris (Butt, Hamstrings, Legs)

Date Added	Comment
6/6/2006 By:Hamstring Discussions	Check out myfit.ca 'hamstring' discussions.

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