Hamstring Exercise Animations

Repeated fast running bouts with recovery between them, run well above the pace you could hold continuously.

A machine leg curl performed seated with the hips flexed, curling the ankles under the roller to load the hamstrings.

A floor-based unilateral hip extension that loads one glute at a time while the free leg stays off the ground.

A bodyweight single-leg hinge that loads the glutes and hamstrings while training balance — the single-leg answer to the RDL.

A standing hold on one leg with the opposite knee lifted, training ankle and hip stability through small corrections.

A single-leg stance that reaches the free foot out and back while the planted hip and trunk stay stacked.

Repeated forward bounds on the same foot, with a clear flight phase and a controlled same-foot landing.

A single-leg hip hinge with a dumbbell, loading one hamstring and glute while the free leg extends behind.

A single-leg Romanian deadlift from a raised platform, adding range at the bottom of the hinge under load.

A bench-supported unilateral hip extension that drives one glute through a longer range than a floor bridge.

A same-foot hop with a running arm carriage, taking off and landing on one leg through a short flight.

A machine leg press driven by one leg at a time, loading the quadriceps with the torso fully supported.

Single-leg lowering off a box, tapping the floor with the free foot before driving back up to the top.

A side-to-side bound that pushes off one foot, flies, and lands on the other in a skating stride.

A rope-driven sled drag where the hips extend hard to start the pull and the arms finish it.

A loaded sled driven forward from an angled athletic stance, powered by repeated hip and knee extension.

A single-leg hip bridge that curls one heel inward on a small round slider, then extends it back out.

A front-racked squat run on Smith machine rails, holding the torso upright so the quadriceps take the work.

A back-racked squat on a Smith machine, where the guided bar path removes most of the stabilizing work.

A wide-stance Romanian deadlift on the Smith machine that bias-loads the glutes and inner hamstrings — guided hip-hinge work.

A landing drill that reaches both arms overhead, then snaps them down into an athletic quarter squat and holds.

Wide-grip barbell pull trained heavy to build the extension and bar path of the snatch without a catch.

A deadlift pulled from a very wide snatch grip, which lowers the start position and loads the upper back hard.

Wide-grip barbell pull that finishes with an aggressive shrug and the elbows driven high and outside.