Hamstring Exercise Animations

A seated wide-straddle stretch that hinges the torso forward between straight legs to lengthen the inner thighs.

Standing arc-motion cardio where a long, low-impact stride and adjustable incline load the quads and glutes.

A staggered-stance 45-degree back extension that loads one hip harder while the spinal erectors hold a neutral line.

A hip thrust with one foot staggered forward as a kickstand so the rear working leg carries most of the load.

A supported hip hinge on a 45-degree bench that trains the spinal erectors, glutes and hamstrings with no added load.

A floor glute bridge with a loop band above the knees, adding an abduction demand to ordinary hip extension.

A standing hip hinge against a band anchored under the feet and held at the shoulders, loading the glutes and hamstrings.

Prone hamstring curl against a looped resistance band that isolates knee flexion without a leg curl machine.

A hip hinge that pulls a low-anchored band forward between the legs, driving the glutes with little spinal load.

A hip-hinge Romanian deadlift using band resistance — trains the hamstrings and glutes without a barbell or dumbbells.

A bodyweight squat with a loop band above the knees, keeping tension on the quads and glutes throughout.

An Olympic lift that cleans the bar from the floor to the shoulders, then jerks it overhead to a locked finish.

A floor hip extension with a barbell across the hips, driving to a straight line from knees to shoulders.

A squat-like stand-up with the barbell held behind the legs, driving the knees forward to load the quads.

A bench supported bridge with a barbell across the hips, driven to full hip extension by the glutes.

A loaded forward lunge with plates on the bar, stepping out, dropping, then returning the front foot to a standing start.

A lunge stepped backward with a barbell on the traps, loading the front leg while the rear leg guides balance.

A hip hinge that lowers a barbell along the thighs with the knees barely bent, loading the hamstrings.

A near-straight-legged hinge from the floor that loads the hamstrings and glutes through a deep stretch — a clean back-of-body builder.

A traveling forward lunge with a barbell on the traps, stepping through each rep instead of returning to a standing start.

A squat loaded through a hip belt on a machine, so the weight pulls at the hips instead of sitting on the spine.

A reverse lunge stepped off a low platform so the rear knee drops below the front foot, done with empty hands.

A mobility drill that folds forward, grips the toes, drops into a deep squat, then lifts the hips back into the fold.

An alternating-leg horizontal bound: an exaggerated running stride that covers distance with a long, springy flight.