Hamstring Exercise Animations

A plank-to-lunge hip opener: one foot steps outside the same-side hand while the trail leg stays long.

A static split stance hold near the bottom of a lunge, with the rear knee hovering just off the floor.

A supine bridge with the heels on a stability ball, curling the ball toward the hips while the pelvis stays lifted.

Continuous stepping on a revolving staircase, driving through each step with the hip and knee extensors.

Continuous seated pedalling at one sustainable resistance and cadence, held below the lactate threshold.

Continuous rowing at a steady sustainable pace, holding one rhythm and one stroke rate for the whole piece.

A hip hinge with nearly straight knees, lowering two dumbbells along the legs to load the hamstrings and glutes.

A wide-stance barbell deadlift: hips sit between the feet, hands inside the knees, bar pulled from the floor to lockout.

An isolated freestyle flutter kick drill that builds propulsion and body position without using the arms.

A sustained run at threshold effort, fast enough to be uncomfortable but slow enough to hold for a while.

A supine bridge with the heels on towels, sliding them toward the hips and back out under hamstring control.

Running over uneven off-road terrain with constant gradient changes, alternating climbing and braking.

A loaded hip hinge pulled from inside a hexagonal bar, with neutral handles sitting level with the hips.

Running on a motorized treadmill at a set speed and incline, with pace controlled by the machine.

A squat facing an overhead anchor, hands on suspension handles, using the straps for balance rather than as a pull.

A two-footed plyometric jump that pulls both knees toward the chest in the air, then lands softly on the balls of the feet.

A scripted sequence from lying to standing and back, with a kettlebell locked out overhead the whole way.

Floor-to-stand sequence performed with one dumbbell locked out overhead through every transition.

A walking warm-up that hugs one knee to the chest on each step, opening the hips while challenging single-leg balance.

A front squat into an explosive overhead throw against a wall target, caught on the rebound and repeated.

A deep lunge with an upward torso rotation that combines a hip stretch with an opening chest movement.

A squat with the barbell cradled in the crooks of the elbows, which forces an upright torso under load.