Hamstrings Exercises
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Diagonal Cross Band Stiff-Legged Deadlifts
This variation takes a traditional stiff-legged deadlift and adds accommodating and directional resistance, creating continuous tension on the posterior chain from the floor all the way to lockout.
Banded Bulgarian Split Squats + Deadlifts
This exercise combines a front-foot elevated Bulgarian Split Squat, a dead-stop hip hinge, and accommodating band resistance into one continuous lower-body strength movement. The result is a brutal challenge for the glutes, hamstrings, spinal erectors, quads, and calves from start to finish.
Shin-Braced Stiff-Legged Deadlifts
This variation uses an external brace point to lock the lower legs in place, shifting more of the workload onto the hamstrings and glutes while reducing the tendency to turn the movement into a lower-back-dominant hinge.
Two Bar Landmine Stiff-Legged Deadlifts
This setup creates a guided hip-hinge pattern that helps keep tension on the posterior chain while reducing the balance and coordination demands of a traditional stiff-legged deadlift. The result is a machine-like deadlift using nothing more than barbells and a rack.
Bulgarian Split Squat Deadlifts
This exercise combines the stretched-position loading of a Bulgarian Split Squat with the force-production demands of a deadlift, creating a highly effective unilateral posterior-chain movement for the glutes, hamstrings, and spinal erectors.
Diagonal Band Stiff-Leg Deadlift / Romanian Deadlift mash-up
This variation combines the deep stretch and range of motion of a stiff-legged deadlift with the knee position and stability of a Romanian deadlift, while adding diagonal band resistance that keeps the posterior chain loaded all the way through lockout.
Seated Leg Curl Analog In a Power Rack
This setup recreates one of the biggest advantages of a seated leg curl machine—the changing direction of resistance throughout the movement—using nothing more than a rack, bars, a bench, and bands. The result is a surprisingly effective hamstring isolation exercise for a home gym.
Safety Squat Bar Rotary Standing Leg Curls
This setup turns a safety squat bar into a surprisingly effective standing leg curl machine, allowing you to directly train the hamstrings through knee flexion without needing a dedicated leg curl machine.
Banded Rolling Dumbbell Adductor/Hamstring Lunges
This exercise directly targets the adductors through one of their primary functions—pulling the legs toward the midline of the body—while combining a loaded stretch with active force production throughout the movement.
Band Assisted Nordic Curls
This setup makes one of the most effective hamstring exercises accessible to almost anybody. The band provides assistance where the Nordic Curl is hardest and gradually removes that assistance as leverage improves, allowing you to build strength through the full movement pattern.
Retracted Rack Pulls For Upper Back and Hamstrings
While this exercise is designed primarily for upper-back development, the hamstrings play a critical supporting role by creating and maintaining the hip-hinge position that allows the upper back to be loaded so heavily. Without strong hamstring tension, the exercise simply doesn't work as intended.
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