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Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus) Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises

Glute Bridges on the Balance Board
Summary

This is a great exercise for strengthening the glutes (buttocks).

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  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Hip Stabilizers
  • Equipment: Balance Board
  • Categories: Strength
"The Swimmer" on the Balance Board
Summary

This exercise is good for increasing overall back strength.

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  • Muscle Group: Back, Back: Lower, Neck, Shoulder: Rear, Core, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle
  • Equipment: Balance Board
  • Categories: Core
Squats on the Balance Board
Summary

This exercise will help train balance as well as leg strength.

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  • Muscle Group: Buttocks, Quads, Hip Stabilizers
  • Equipment: Balance Board
  • Categories: Strength, Balance
Lunges with the Balance Board
Summary

This is a challenging and fun thigh and glute exercise.

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  • Muscle Group: Buttocks, Hamstrings, Quads, Hip Stabilizers
  • Equipment: Balance Board
  • Categories: Strength, Balance
The Swimmer
Summary

This is a good exercise for the whole back and glutes.

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  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Shoulder: Rear, Core, Hip Stabilizers, Trapezius: Upper, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Seated Spinal Rotation
Summary

This is an advanced exercise that should not be done if you have any type of back injury.

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  • Muscle Group: Back, Hamstrings, Back: Lower, Abs: Side, Abs, Core, Back: Middle
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
Thigh and Buttocks Exercise with an Exercise Ball
Summary

A great exercise for the back of the thighs and the buttocks.

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  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Heel Kickbacks over the Exercise Ball
Summary

This is a great exercise for the gluteal muscles (buttocks).

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  • Muscle Group: Buttocks, Hamstrings, Hip Stabilizers
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength
Buttocks, Back and Thigh Exercise I
Summary

This exercise especially targets the buttocks muscles.

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  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Quads, Core, Hip Stabilizers
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength, Core
Mini Bicycles with the Exercise Ball
Summary

This exercise targets the thighs as well as the core.

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  • Muscle Group: Hip Flexors, Buttocks, Hamstrings, Quads
  • Equipment: Exercise Ball
  • Categories: Strength
Supine Heel Lifts with the Exercise Ball
Summary

This exercise targets the thigh muscles.

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  • Muscle Group: Hip Flexors, Buttocks, Hamstrings, Quads
  • Equipment: Exercise Ball
  • Categories: Strength
Posterior Leg Raises on Hands and Knees on BOSU
Summary

Using the BOSU, this exercise targets the glutes (buttocks) and lower back.

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  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Abs: Side, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Core, Balance
Single Leg Glute Bridge on BOSU
Summary

This is a glute and core strengthening exercise.

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  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Core, Balance, Pilates
Back Extensions on Exercise Ball
Summary

Lower Back Exercise

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  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Squats on Upside-Down BOSU
Summary

This exercise focuses on the quads and overall stability.

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  • Muscle Group: Buttocks, Quads, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Balance

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