105 Free Weight Hamstring ( Legs ) Exercises Advice Guide

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Please read our guidelines section before attempting any of our free weight hamstring exercises. Click on photos to access the descriptions.

Check out our complete guide to free weight hamstring workouts | Check out our complete smith machine hamstring exercise guide

You can find some very useful information about the hamstring muscles here. Guide to the hamstring muscles

Free Weight Barbell Hamstring Exercises | Free Weight Dumbbell Hamstring Exercises | Other Free Weight Hamstring Exercises

Free Weight Barbell Hamstring Exercises.

	Barbell Crossed Arm Wall Deep Squats - The barbell crossed arm wall squats are a powerful free weight hamstring exercise using an advanced technique for building mass, size and strength of the hamstrings. This exercise includes three technique descriptions. Read more about the barbell crossed arm wall deep squats
	Barbell Dead Lift - The barbell dead lift is a very powerful free weight hamstring exercise using a strong technique designed to increase overall mass, power and strength of the thighs, hamstring, glute's and lower back muscles. Read more about the barbell dead lift
	Barbell Decline Forward Lunges - The barbell decline forward lunges are a strong, controlled free weight hamstring exercise using a full range technique for building mass, size and strength. This exercise will also increase balance and stamina. This exercise includes two technique descriptions. Read more about the barbell decline forward lunges
	Barbell Decline Rear Lunge - The barbell decline rear lunges are another strong, controlled free weight hamstring exercise using a focused technique designed to increase mass, size and strength of the hamstring muscles. This exercise includes two technique descriptions. Read more about the barbell decline rear lunges
	Barbell Decline Rear Static Lunges - The barbell decline rear static lunges are a very strong, controlled exercise designed using an isolated technique for building overall mass, size and strength of the hamstrings. Read more about the barbell decline rear static lunges
	Barbell Deep Squats - The barbell deep squats are a very powerful, free standing, free weight exercise using a full range technique designed to increase mass, size and strength of the hamstrings and legs. This exercise includes three technique descriptions. Read more about the barbell deep squats
	Barbell Fitness Ball Crossed Arm Deep Squats - The barbell fitness ball crossed arm deep squats are an advanced, well supported hamstring exercise designed to increase mass, size and strength of the hamstring muscles. This exercise includes three technique descriptions. Read more about the barbell fitness ball crossed arm deep squats
	Barbell Fitness Ball Zercher Deep Squats - The barbell fitness ball zercher deep squats are another advanced free weight hamstring exercise using a full length technique for building mass, size and strength of the hamstrings. This exercise includes three technique descriptions. Read more about the barbell fitness ball zercher deep squats
	Barbell Forward Lunges - The barbell forward lunges are a simple, yet effective free weight hamstring exercise using a full motion technique for building mass, size and strength of the hamstring and legs. This exercise includes two technique descriptions. Read more about the barbell forward lunges
	Barbell Frog Squat - The barbell frog squats are a strong, powerful free standing exercise using a very specific technique position for building mass, size and strength to the hamstring and leg muscles. Read more about the barbell frog squat
	Barbell Kneeling Squats - The barbell kneeling squats are a simple, yet very controlled free weight hamstring exercise designed using a short range technique for building muscle tone, shape and definition to the hamstrings. Read more about the barbell kneeling squats
	Barbell Overhead Deep Squats - The barbell overhead deep squats are a very strong, advanced free weight hamstring exercise designed using a controlled technique to increase tone, shape and strength of the hamstrings. This exercise includes three technique descriptions. Read more about the barbell overhead deep squats
	Barbell Rear Lunges - The barbell rear lunges are a strong, controlled free weight hamstring exercise designed using a step back motion for building mass, size and strength of the hamstrings. This exercise will also increase balance and stability. This exercise includes two technique descriptions. Read more about the barbell rear lunges
	Barbell Rear Static Lunges - The barbell rear static lunges are a strong, focused and isolated free weight hamstring exercise using a controlled technique designed to increase mass, size and strength of the hamstring muscle and legs. Read more about the barbell rear static lunges
	Barbell Step Ups - The barbell step ups are a strong, free standing, free weight hamstring exercise designed using step up technique to increase mass, shape and endurance of the hamstrings and legs. This exercise includes two technique descriptions. Read more about the barbell step ups
	Barbell Straight Leg Dead Lift - The barbell straight leg dead lift is a simple, yet effective free weight hamstring exercise designed using a simple technique for increasing the stretch and tone of the hamstring muscles. This exercise will also increase muscle tone and strength to the lower back muscles. Read more about the barbell straight leg dead lift
	Barbell Wall Deep Squats - The barbell wall deep squats are a very powerful, supported exercise designed using a full length technique for increasing mass, size and strength of the hamstrings and leg muscles. This exercise includes three technique descriptions. Read more about the barbell wall deep squats
	Barbell Wall Zercher Deep Squats - The barbell wall zercher deep squats are a strong, well supported free weight hamstring exercise using an advanced grip position to increase mass, size and strength of the hamstring muscles. This exercise includes three technique descriptions. Read more about the barbell wall zercher deep squats
	Barbell Zercher Deep Squats - The barbell zercher deep squats are a strong, free standing exercise designed using an advanced grip technique to increase mass, size and strength of the hamstrings and leg muscles. This exercise includes three technique descriptions. Read more about the barbell zercher deep squats
	Bench Straight Leg Barbell Dead Lift - The bench straight leg dead lift is a strong, controlled free weight hamstring exercise designed using a technique that will increase tone, shape and overall stretch of the hamstring muscles. This exercise will also increase strength of the lower back muscles. Read more about the bench straight leg barbell dead lift
	Crossed Arm Deep Squats - The crossed arm deep squats are another powerful, free standing hamstring exercise designed using an advanced technique for increasing mass, size and strength of the hamstring muscles and legs. This exercise includes three technique descriptions. Read more about the crossed arm deep squats
	Decline Barbell Static Lunges - The decline barbell static lunges are a strong, controlled and isolated exercise using a focused technique to increase mass, size and strength of the hamstring and leg muscles. This exercise will also increase balance and overall stability. Read more about the decline barbell static lunges
	Fitness Ball Barbell Wall Deep Squats - The fitness ball wall deep squats are a strong, well supported free weight exercise using a full length technique to increase mass, size and strength of the hamstring and leg muscles. This exercise includes three technique descriptions. Read more about the fitness ball barbell wall deep squats
	Hack Squats - The barbell hack squats are a strong, powerful free standing hamstring exercise designed using a powerful technique for increasing mass, size and strength of the thighs, hamstrings and glute muscles. This exercise includes three technique descriptions. Read more about the hack squats
	Single Fitness Ball Barbell Wall Deep Squats - The single fitness ball barbell wall deep squats are an isolated free weight hamstring exercise using a full motion to increase shape, tone and strength. This exercise will also increase overall balance and stability. Read more about the single fitness ball barbell wall deep squats
	Single Leg Barbell Deep Squats - The single leg barbell deep squats are a very strong, free standing hamstring exercise designed using an isolated technique to increase strength, shape and tone of the hamstring and leg muscles. This exercise will also increase balance and stability. Read more about the single leg barbell deep squats
	Single Leg Barbell Wall Deep Squats - The single leg barbell wall deep squats are an isolated free weight hamstring exercise designed using a supported technique for building tone and shape to the hamstring muscles. This exercise will also increase overall balance and stability. Read more about the single leg barbell wall deep squats

Free Weight Dumbbell Hamstring Exercises. - Back to top

	Bench Dumbbell Straight Leg Dead Lift - The bench dumbbell straight leg dead lift is a simple, strong free weight hamstring exercise designed using a simple technique to increase the stretch of the hamstrings. This exercise will also increase tone and shape of the lower back muscles. Read more about the bench dumbbell straight leg dead lift
	Decline Dumbbell Static Lunges - The decline dumbbell static lunges are a strong, isolated hamstring exercise designed using a focused technique to increase strength, tone and shape of the hamstring and leg muscles. Read more about the decline dumbbell static lunges
	Dumbbell Dead Lift - The dumbbell dead lift is a simpler equivalent of the barbell dead lift using the same technique to prepare you for the harder variation of the exercise. This exercise will also increase tone and shape of the lower back muscles. Read more about the dumbbell dead lift
	Dumbbell Decline Forward Lunges - The dumbbell decline forward lunges are a strong free weight hamstring exercise using a full range technique to increase tone and shape of the hamstring and leg muscles. This exercise includes two technique descriptions. Read more about the dumbbell decline forward lunges
	Dumbbell Decline Rear Lunges - The dumbbell decline rear lunges are another strong, controlled free weight hamstring exercise using a full length technique to increase strength, tone and shape. This exercise will also increase balance and overall stability. This exercise includes two technique descriptions. Read more about the dumbbell decline rear lunges
	Dumbbell Decline Rear Static Lunges - The dumbbell decline rear static lunges are a solid, controlled hamstring exercise using an isolated technique to increase tone, shape, balance and stability. Read more about the dumbbell decline rear static lunges
	Dumbbell Deep Pile Squat - The dumbbell deep pile squats are a strong, free standing hamstring exercise designed using a strict technique to increase tone, shape and definition of the hamstring and leg muscles. This exercise will also strengthen your grip. Read more about he dumbbell deep pile squat
	Dumbbell Deep Squats - The dumbbell deep squats are a simple, strong free standing exercise using a full length technique to increase strength, tone and shape of the hamstring and leg muscles. This exercise includes two technique descriptions. Read more about the dumbbell deep squats
	Dumbbell Forward Lunges - The dumbbell forward lunges are a strong, free weight hamstring exercise using a stepping motion technique to increase tone, shape and strength of the hamstring and leg muscles. This exercise includes two technique descriptions. Read more about the dumbbell forward lunges
	Dumbbell Frog Squats - The dumbbell frog squats are a solid, free standing leg exercise using a strict technique to increase strength, tone and shape of the leg muscles and hamstrings. Read more about the dumbbell frog squats
	Dumbbell Kneeling Squats - The dumbbell kneeling squats are a simple, controlled free weight hamstring exercise using a short range technique to increase tone, shape and strength to the hamstring muscles. Read more about the dumbbell kneeling squats
	Dumbbell Pile Squat - The dumbbell pile squats are a strong, free standing hamstring exercise designed using a strict, controlled technique for building tone, shape and strength of the leg muscles. This exercise will also strengthen your grip. Read more about the dumbbell pile squat
	Dumbbell Rear Lunges - The dumbbell rear lunges are a strong, free standing exercise using a full motion technique for building tone, shape and strength of the hamstring muscles. This exercise will also increase stamina and stability. This exercise includes two technique descriptions. Read more about the dumbbell rear lunges
	Dumbbell Rear Static Lunges - The dumbbell rear static lunges are a strong, solid free weight hamstring exercise using a focused, isolated technique to increase strength, tone and shape of the hamstrings and leg muscles. Read more about he dumbbell rear static lunges
	Dumbbell Static Lunges - The dumbbell static lunges are a strong, solid free weight hamstring exercise using a focused, isolated technique designed to increase tone, shape and strength of the hamstring and leg muscles. Read more about the dumbbell static lunges
	Dumbbell Step Ups - The dumbbell step ups are a strong, controlled free weight exercise using a step up technique designed to increase tone and shape of the hamstrings. This exercise will also increase overall stamina and endurance. This exercise includes two technique descriptions. Read more about the dumbbell step ups
	Dumbbell Straight Leg Dead Lift - The dumbbell straight leg dead lift is a simple, strong free standing exercise using a simple technique to increase the stretch and shape of the hamstrings. This exercise will also increase tone and shape of the lower back muscles. Read more about the dumbbell straight leg dead lift
	Dumbbell Wall Deep Squat - The dumbbell wall deep squats are another strong, well supported exercise using a full length technique for building tone, shape and strength to the hamstring and leg muscles. This exercise includes two technique descriptions. Read more about the dumbbell wall deep squat
	Fitness Ball Dumbbell Wall Deep Squat - The fitness ball dumbbell wall deep squats are a strong, free weight hamstring exercise using a technique that will provide lower back support and building tone and shape to the hamstrings. This exercise includes two technique descriptions. Read more about the fitness ball dumbbell wall deep squat
	Flat Dumbbell Hamstring Curl - The flat dumbbell hamstring curls are a very strong, controlled free weight exercise designed using a very controlled technique for building mass, size, shape and tone of the hamstring muscles. Read more about the flat dumbbell hamstring curl
	Single Fitness Ball Dumbbell Wall Deep Squat - The single fitness ball dumbbell wall deep squats are a very controlled free weight hamstring exercise using an isolated technique for building tone and shape to the hamstrings. This exercise will also increase balance and overall stability. Read more about the single fitness ball dumbbell wall deep squat
	Single Leg Dumbbell Deep Squat - The single leg dumbbell deep squats are a very strong, advanced exercise designed using a full length technique for building tone and shape of the hamstrings. This exercise will also increase balance and overall stability. Read more about the single leg dumbbell deep squat
	Single Leg Dumbbell Wall Deep Squat - The single leg dumbbell wall deep squats are a strong, isolated exercise using a full length technique to increase tone and shape of the hamstrings and legs. This exercise will also increase balance and stability. Read more about the single leg dumbbell wall deep squat

Other Free Weight Hamstring Exercises. - Back to top

	Bench Plate Straight Leg Dead Lift - The bench plate straight leg dead lift is a simple, controlled free weight hamstring exercise designed using a long technique to increase the stretch and tone of the hamstring muscles. This exercise will also focus on the lower back muscles. Read more about the bench plate straight leg dead lift
	Fitness Ball Plate Deep Squat - The fitness ball plate deep squats are a simple, yet strong free weight hamstring exercise using a full range technique for increasing muscle tone, shape and definition of the hamstrings. This exercise includes three technique descriptions. Read more about the fitness ball plate deep squat
	Single Fitness Ball Plate Wall Deep Squats - The single fitness ball plate wall deep squats are a controlled free weight hamstring exercise using an isolated technique to increase tone and shape. This exercise will also increase balance and overall stability. Read more about the single fitness ball plate wall deep squats
	Single Plate Free Deep Squat - The single plate free deep squats are a strong, very controlled exercise designed using a long technique to increase tone, shape and definition to the hamstring and leg muscles. This exercise will also increase overall balance and stability. Read more about the single plate free deep squat
	Single Plate Wall Deep Squat - The single plate wall deep squats are a strong, well supported free weight hamstring exercise designed using a full length technique to increase tone and shape of the hamstrings. This exercise will also increase balance and overall stability. Read more about the single plate wall deep squat
	Plate Dead Lift - The plate dead lift is a simpler version of the barbell equivalent of this exercise using a simple plate weight. You will be using the same technique to increase tone and shape of the leg and lower back muscles. Read more about the plate dead lift
	Plate Decline Forward Lunges - The plate decline forward lunges are a strong, free weight hamstring exercise designed using a stepping technique to increase tone, shape and overall stamina. This exercise includes two technique descriptions. Read more about the plate decline forward lunges
	Plate Decline Rear Lunges - The plate decline rear lunges are another strong, controlled exercise using a steeping technique to focus on building tone, shape, balance and overall stability. This exercise includes two technique descriptions. Read more about the plate decline rear lunges
	Plate Decline Static Lunges - The plate decline static lunges are a strong, isolated free weight hamstring exercise designed using a focused technique to increase strength, shape and tone of the hamstring muscles and legs. Read more about the plate decline static lunges
	Plate Deep Pile Squats - The plate deep pile squats are a strong, free standing exercise designed using a static technique to increase tone, shape and strength of the hamstring muscles. This exercise also help strengthen your grip. Read more about the plate deep pile squats
	Plate Forward Lunges - The plate forward lunges are a strong, full motion hamstring exercise using a controlled technique to increase tone, shape and strength of the hamstrings and leg muscles. This exercise includes two technique descriptions. Read more about the plate forward lunges
	Plate Free Deep Squats - The plate free deep squats are a simple, effective free standing exercise using a full technique to increase tone, shape and strength of the hamstrings and leg muscles. This exercise includes three technique descriptions. Read more about the plate free deep squats
	Plate Frog Squats - The plate frog squats are a strong, free standing hamstring exercise using a specific technique to increase tone, shape and strength of the hamstring muscles and tougher portions of the leg muscles. Read more about the plate frog squats
	Plate Kneeling Squats - The plate kneeling squats are a simple, very controlled free weight hamstring exercise using a short range technique to increase tone, shape and balance of the leg muscles and hamstrings. Read more about the plate kneeling squats
	Plate Overhead Deep Squats - The plate overhead deep squats are a strong, free standing exercise using a very controlled, full range technique to increase tone, shape and definition of the hamstring and leg muscles. This exercise includes three technique descriptions. Read more about the plate overhead deep squats
	Plate Pile Squats - The plate pile squats are another strong, controlled free weight hamstring exercise using a specific, short range technique for building tone and shape of the leg muscles. This exercise will also strengthen your grip. Read more about the plate pile squats
	Plate Rear Decline Static Lunges - The plate rear decline static lunges are a very controlled hamstring exercise using an isolated technique to increase tone, shape, balance and overall stability. Read more about the plate rear decline static lunges
	Plate Rear Lunges - The plate rear lunges are another controlled free weight hamstring exercise using a full range technique to increase tone, shape and definition of the hamstrings. This exercise will also increase balance and stability. This exercise includes two technique descriptions. Read more about the plate rear lunges
	Plate Rear Static Lunges - The plate rear static lunges are a solid, free standing exercise designed using an isolated technique to increase tone, shape and definition of the hamstring and leg muscles. Read more about the plate rear static lunges
	Plate Static Lunges - The plate static lunges are another solid, free standing exercise designed using an isolated technique to increase strength, tone and shape of the hamstring muscles. Read more about the plate static lunges
	Plate Step Ups - The plate step ups are a simple but strong hamstring exercise using a stepping technique to increase tone, shape and definition of the hamstring and leg muscles. This exercise will also increase stamina. This exercise includes two technique descriptions. Read more about the plate step ups
	Plate Straight Leg Dead Lift - The plate straight leg dead lift is a simple, free standing exercise designed using a focused technique to increase the stretch of the hamstring muscles. This exercise will also increase shape and tone of the lower back muscles. Read more about the plate straight leg dead lift
	Plate Wall Deep Squats - The plate wall deep squats are a strong, well supported free weight hamstring exercise uses a full length technique to increase tone, shape and definition of the hamstrings. This exercise includes three technique descriptions. Read more about the plate wall deep squats