Inner hamstring exercises
126 exercises that work the hamstrings, inner (semitendinosus), easiest first.
At home or with basic kit 117
- Seated Forward Fold with Knees Bent Beginner friendly · No equipment
- Seated Hamstring Stretch with Strap Beginner friendly · Resistance Band
- Seated Hurdler Stretch with Strap Beginner friendly · Resistance Band
- Standing Forward Fold with Bent Knees Beginner friendly · No equipment
- Standing Hamstring Stretch with Hand on Thigh Beginner friendly · No equipment
- Supine Hamstring Stretch Beginner friendly · No equipment
- Supine Hamstring Stretch with Strap Beginner friendly · Resistance Band
- Wide-Leg Seated Stretch — Upright Beginner friendly · No equipment
- Butt Kicks Beginner friendly · No equipment
- Elevated Leg Hamstring Stretch — Lower Surface Beginner friendly · Plyo Box / Step Platform
- Hamstring Sweep Beginner friendly · No equipment
- Head-to-Knee — Strap Assist Beginner friendly · Yoga Strap
- Isometric Glute Bridge Hold Beginner friendly · No equipment
- Pyramid Pose — Hands on Blocks Beginner friendly · Yoga Block
- Resistance Band Hip Thrust Beginner friendly · Resistance Band
- Seated Hamstring Stretch Beginner friendly · No equipment
- Seated Hurdler Stretch Beginner friendly · No equipment
- Standing Forward Fold Beginner friendly · No equipment
- Standing Hamstring Stretch Beginner friendly · No equipment
- Supta Padangusthasana — Strap Beginner friendly · Yoga Strap
- Elevated Leg Hamstring Stretch Beginner friendly · Plyo Box / Step Platform
- Head-to-Knee Pose Beginner friendly · No equipment
- Reclining Hand-to-Big-Toe Pose Beginner friendly · No equipment
- Resistance Band Romanian Deadlift Beginner friendly · Resistance Band
- Seated Forward Fold Beginner friendly · No equipment
- Seated Hamstring Stretch with Flexed Foot Beginner friendly · No equipment
- Slow Axe Kick Chamber Beginner friendly · No equipment
- Standing Forward Fold — Hands Clasped Behind Back Beginner friendly · No equipment
- Standing Hamstring Stretch with Dorsiflexion Beginner friendly · No equipment
- Supine Hamstring Stretch — Straight Leg Pull Beginner friendly · No equipment
- Walking Hamstring Sweep Beginner friendly · No equipment
- Wide-Leg Seated Adductor Stretch Beginner friendly · No equipment
- Wide-Leg Seated Stretch — Lateral Reach Beginner friendly · No equipment
- Backward Sprint — Short (10m) Some experience helps · No equipment
- Box Drill — Forward Only Some experience helps · Training Cones
- Cone Slalom — Wide Spacing Some experience helps · Training Cones
- Elevated Leg Hamstring Stretch — Toe Pull Some experience helps · Plyo Box / Step Platform
- Figure Eight — Wide Cones Some experience helps · Training Cones
- Half Hanumanasana Some experience helps · No equipment
- Happy Baby Pose — Extended Some experience helps · No equipment
- Isometric Hip Hinge Hold Some experience helps · No equipment
- Kettlebell Romanian Deadlift Some experience helps · Kettlebell
- Kettlebell Swing Some experience helps · Kettlebell
- Pyramid Pose Some experience helps · No equipment
- Resistance Band Single Leg Hip Thrust Some experience helps · Resistance Band
- Resistance Band Stiff Leg Deadlift Some experience helps · Resistance Band
- Sandbag Romanian Deadlift Some experience helps · Sandbag
- Seated Forward Fold — Full Flexion Hold Some experience helps · No equipment
- Standing Split — Hands on Blocks Some experience helps · Yoga Block
- 180-Degree Sprint Turn — Fixed Distance Some experience helps · No equipment
- 4-Corner Drill — Sprint Only Some experience helps · Training Cones
- American Kettlebell Swing Some experience helps · Kettlebell
- Butt Kicks — Sprinting Some experience helps · No equipment
- Clock Reach Drill Some experience helps · No equipment
- Dead Stop Kettlebell Swing Some experience helps · Kettlebell
- Head-to-Knee — Forehead to Shin Some experience helps · No equipment
- Resistance Band Single Leg Deadlift Some experience helps · Resistance Band
- Resistance Band Single Leg Romanian Deadlift Some experience helps · Resistance Band
- Single Arm Kettlebell Swing Some experience helps · Kettlebell
- Acceleration Sprint Some experience helps · No equipment
- Acceleration Sprint — from 3-Point Stance Some experience helps · No equipment
- Arrowhead Drill — Left Break Some experience helps · Training Cones
- Arrowhead Drill — Right Break Some experience helps · Training Cones
- Axe Kick Drill Some experience helps · No equipment
- Clock Reach — With Tap Some experience helps · No equipment
- Crescent Kick Drill Some experience helps · No equipment
- Depth Drop to Sprint — Box Height 30cm Some experience helps · Plyo Box / Step Platform
- Double Kettlebell Swing Some experience helps · Kettlebell
- Downhill Sprint — Gentle Grade (3–5%) Some experience helps · Hill / Slope
- Flying Sprint — 20m Some experience helps · No equipment
- Hand-to-Hand Swing Some experience helps · Kettlebell
- Illinois Agility Test — Standing Start Some experience helps · Training Cones
- Kettlebell Single Leg RDL Some experience helps · Kettlebell
- Repeat Sprint Set — Long Rest (45s) Some experience helps · No equipment
- Resisted Sprint — Band — Short Distance (10m) Some experience helps · Resistance Band
- Standing Split Some experience helps · No equipment
- 40-Yard Dash Advanced · No equipment
- 40-Yard Dash — from 3-Point Stance Advanced · No equipment
- Acceleration Sprint — Push-Up Start Advanced · No equipment
- Alternating Leg Bound Advanced · No equipment
- Axe Kick — Maximum Height Advanced · No equipment
- Bounding Advanced · No equipment
- Cone Slalom — Backward Advanced · Training Cones
- Cone Slalom — Tight Spacing Advanced · Training Cones
- Downhill Sprint Advanced · Hill / Slope
- Figure Eight — Tight Cones Advanced · Training Cones
- Flying Sprint Advanced · No equipment
- Head Kick — High Roundhouse Advanced · No equipment
- Inside-Outside Crescent Combination Advanced · No equipment
- Kettlebell Swing Tabata Advanced · Kettlebell
- L-Drill — Left Lead Advanced · Training Cones
- L-Drill — Right Lead Advanced · Training Cones
- Overspeed Sprint — Downhill Advanced · Hill / Slope
- Resisted Sprint — Band Advanced · Resistance Band
- Single Leg Romanian Deadlift Advanced · No equipment
- Sprinting Advanced · No equipment
- 180-Degree Sprint Turn — Reactive Advanced · No equipment
- 40-Yard Dash — from Push-Up Start Advanced · No equipment
- Acceleration Sprint — Resisted Band Advanced · Resistance Band
- Arrowhead Drill — Reactive Advanced · Training Cones
- Backward Sprint to Forward Sprint Advanced · No equipment
- Depth Drop to Sprint — Box Height 60cm Advanced · Plyo Box / Step Platform
- Figure Eight — Backward Advanced · Training Cones
- Flying Sprint — 40m Advanced · No equipment
- Flying Sprint — Downhill Advanced · Hill / Slope
- Head Kick — Maximum Extension Advanced · No equipment
- Illinois Agility Test — Timed Maximal Advanced · Training Cones
- Monkey Pose Advanced · No equipment
- Nordic Hamstring Curl Advanced · No equipment
- Overspeed Sprint — Assisted Band Advanced · Resistance Band
- Repeat Sprint Set Advanced · No equipment
- Resisted Sprint — Band — Long Distance (30m) Advanced · Resistance Band
- Single Arm Swing Tabata Advanced · Kettlebell
- Standing Split — Hip Square Advanced · No equipment
- Downhill Sprint — Steep Grade (8–10%) Expert · Hill / Slope
- Hanumanasana — Arms Overhead Expert · No equipment
- Repeat Sprint Set — Short Rest (15s) Expert · No equipment
With gym equipment 9
- Lying Leg Curl Beginner friendly · Leg Curl Machine
- Seated Leg Curl Beginner friendly · Leg Curl Machine
- Reverse Hyperextension Machine Beginner friendly · Reverse Hyperextension Machine
- Reverse Hyperextension Some experience helps · Weight Bench
- Romanian Deadlift Some experience helps · Barbell
- Jefferson Curl Some experience helps · Barbell, Plyo Box / Step Platform
- Stiff-Legged Deadlift Some experience helps · Barbell
- Barbell Deadlift Advanced · Barbell
- Glute Ham Raise Advanced · Glute Ham Developer