Exercises that train the Hamstrings
47 movements in our catalog load the Hamstrings, ranked by how much of one session's target each one covers on its own. A single exercise at 100% finishes that muscle for the day.
The fastest way to train the Hamstrings is Seated Leg Curl, which covers 95% of a session on its own.
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
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Seated Leg Curl
95%
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Lying Leg Curl
95%
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Nordic Curl
95%
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Romanian Deadlift
90%
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Dumbbell Stiff-Leg Deadlift
90%
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Smith Machine RDL
90%
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Good Morning
85%
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Single-Leg Romanian Deadlift
85%
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Sliding Leg Curl
85%
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Kettlebell Swing
80%
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Ball Leg Curl
80%
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Sumo Deadlift
75%
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Conventional Deadlift
70%
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Cable Pull-Through
70%
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Band Good Morning
70%
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Back Extension
40%
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Back Extension (45°)
40%
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Kettlebell Windmill
40%
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Dumbbell Step-Ups
35%
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Barbell Step-Ups
35%
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Bulgarian Split Squat
30%
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Barbell Split Squat
30%
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Bodyweight Step-Ups
30%
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Barbell Hip Thrust
25%
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Split Squat
25%
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Kettlebell Split Squat
25%
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Box Squat
20%
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Sumo Goblet Squat
20%
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Glute Bridge
20%
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Cable Glute Kickback
20%
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Star Jumps
20%
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Barbell Squat
15%
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Jump Squat
15%
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Walking Lunges
15%
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Dumbbell Lunges
15%
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Barbell Lunges
15%
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Sumo Squat
15%
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Smith Machine Split Squat
15%
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Superman
15%
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Leg Press
10%
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Hack Squat
10%
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Goblet Squat
10%
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Front Squat
10%
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Smith Machine Squat
10%
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Bodyweight Squat
10%
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Kettlebell Front Squat
10%
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Band Squat
10%
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
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