Hamstring Exercise Animations

A two-foot standing long jump: load the hips, swing the arms, and project the body forward as far as possible.

Standing single leg hip extension against a low cable that isolates the glutes through a controlled range.

A cable-loaded hip hinge that pulls resistance forward from between the legs, driving the glutes with little spinal load.

Prone single leg curl with an ankle cuff on a low cable that isolates one hamstring at a time.

A deep sideways squat on one leg with the other leg extended straight, worked in the frontal plane.

Seated bicycle pedalling shown as a cycling cooldown, with the hands on the handlebars and the legs moving through continuous pedal strokes.

Seated cycling run as repeated hard efforts with recoveries between them, holding a stable position throughout.

Maximal short cycling efforts where output peaks in seconds and the quads carry the load through every pedal stroke.

Seated bicycle pedalling shown as a cycling warm-up, with the hands on the handlebars and the legs moving through continuous pedal strokes.

A conventional deadlift pulled while standing on a raised platform, adding range at the bottom of the lift.

A dumbbell Romanian deadlift performed from a raised platform so the hamstrings work through a longer range.

A loaded back extension on a 45-degree bench, holding a dumbbell at the chest to add resistance to the hip hinge.

A deep sideways squat on one leg holding a dumbbell at the chest as a counterbalance and a load.

A cross-body dumbbell hip hinge performed with both feet grounded, lowering the weight diagonally toward the opposite foot.

A hip driven pull with a dumbbell in each hand, lowered down the front of the legs and driven back up.

A squat with a dumbbell held at each shoulder, front loading the body to keep the torso upright.

A dumbbell front squat performed to a prescribed slow tempo, with a deliberately long lowering phase.

A sideways lunge holding a dumbbell in each hand, loading one hip while the other leg stays straight.

A prone leg curl performed by squeezing a dumbbell between the feet — the hamstring isolation that needs no machine.

A full squat performed with dumbbells locked out overhead, demanding shoulder stability throughout.

A backward-stepping lunge with a dumbbell in each hand, loading the front leg while the rear foot guides balance.

A bench supported hip thrust driven by one leg, with a dumbbell resting in the crease of the hips.

A two-leg squat with a dumbbell hanging in each hand, loading the quads without a bar on the back.

A single leg step onto a low box while holding a dumbbell in each hand, driven by the top leg.