Hamstring Exercise Animations

A traveling lunge with a kettlebell hanging in each hand, loading the front quad while you walk the next step through.

A Romanian deadlift in a kickstand stance, with the rear toe down for balance and the front leg taking the load.

A side-view front-to-back leg swing, one hand on a wall, taking the working hip through flexion and extension.

Sustained treadmill running at an easy, repeatable pace, the aerobic base session of any endurance plan.

A split-stance lunge held in a sprinter posture, pulsing in place with opposite-arm drive and no jump switch.

Prone machine leg curl that isolates knee flexion with the hips supported flat against the pad.

A machine squat with the back braced on an angled sled, keeping load on the quads with no balance demand.

A seated machine isolation that squeezes the pads together, loading the inner thigh through hip adduction.

A seated machine hip thrust loading hip extension through a lap pad, with the glutes under tension throughout.

A seated leg press with a horizontal sled, pressing the plate away from a deep knee bend under back support.

A kneeling bodyweight curl where the hamstrings resist the whole body lowering toward the floor under eccentric control.

A rear-foot-elevated split squat with a barbell on the back, descending on the front leg until the thigh is near parallel.

A bodyweight squat held still at the bottom, removing the bounce so the legs restart from a dead stop.

A machine squat on a counterbalanced arc, keeping the torso supported while the quads work through deep range.

A full-depth squat on one leg with the free leg held straight out in front as a counterbalance.

A single-leg squat to depth with the free leg held forward, using a vertical pole only as light balance.

An explosive barbell pull from the floor to a front rack catch on the shoulders, finishing without any overhead press.

A hack squat performed facing the machine, shifting the squat pattern onto the glutes and hamstrings.

A prone hip extension off the end of a bench, lifting the legs behind the body to drive the glutes and hamstrings.

A Romanian deadlift performed standing on low plates so the bar can travel past the usual floor stop.

A standing bodyweight hinge with an arm sweep, taking the hamstrings through range as a dynamic warm-up.

Repeated hard efforts on the rowing machine separated by easy paddling, with stroke sequence held under fatigue.

An all-out short rowing effort where stroke rate and leg drive peak together and technique has to survive it.

An easy jog after hard running, held at a conversational effort to bring heart rate and breathing back down.