Compound · Hamstrings
These 11 exercises are the compound (multi-joint) exercises for the hamstrings in the GymStreak library, beginner to intermediate level, using bodyweight, barbell and dumbbell. Good places to start: Punch And Kick and Reverse Plank. By level: 3 beginner and 8 intermediate.
Written by the GymStreak coaching teamUpdated
01
Compound hamstrings exercises move more than one joint, so they let you use heavier loads and train the hamstrings together with neighbouring muscles. Do them early in a session, while you're fresh, and progress them by adding a little weight or a rep over time. Because several joints move at once, technique matters: learn each one with a light load and a full, controlled range before you add weight.
02
Leg curls, lying or seated, train knee flexion; seated curls start with the hip bent, which places the hamstrings in a longer position. Romanian and stiff-legged deadlifts and good mornings train hip extension: push the hips back with a slight knee bend until you feel a stretch, keeping the back flat. Hinges can make the hamstrings very sore at first, so start light.
03
Pick one hinge (dumbbell or barbell Romanian deadlift) and one leg curl. Without machines, single-leg deadlifts and glute bridge variations are good bodyweight options.
BeginnerIntermediateAdvanced
Beginner compound bodyweight exercise for the abs, glutes, hamstrings, quadriceps and shoulders.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings and lower back, also working the shoulders.
Beginner compound bodyweight exercise for the hamstrings, quadriceps and abductors, also working the adductors, glutes and abs.
Intermediate compound barbell exercise for the hamstrings, also working the glutes, abs and calves.
Intermediate compound bodyweight exercise for the abs, hamstrings and quadriceps, also working the calves, glutes and obliques.
Intermediate compound dumbbell exercise for the hamstrings, also working the glutes.
Intermediate compound bodyweight exercise for the abs, calves, hamstrings, quadriceps, adductors and abductors, also working the lower back.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Intermediate compound bodyweight exercise for the hamstrings, obliques and quadriceps, also working the glutes, abs and adductors.
Intermediate compound dumbbell exercise for the hamstrings, also working the glutes.
Intermediate compound bodyweight exercise for the calves, hamstrings, quadriceps and adductors, also working the glutes and abs.
Free GymStreak calculators that go with hamstrings training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
