Beginner Machine Hamstrings Exercises to Get Lean for Women

16 Beginner Machine Hamstrings Exercises to Get Lean for Women with ready-made workouts, plus a form guide and video for every exercise.

Ordered by how popular each exercise is in Planfit

Top 10

• 1

  Leg Curl

  It's a workout that can train the hamstrings on the back of your thighs!

  BeginnerLying Leg Curl Machine
• 2

  Single Lying Leg Curl

  It's a workout that allows you to focus on one leg because it's done one by one!

  BeginnerLying Leg Curl Machine
• 3

  Hip Glute Machine

  Pause at the bottom to build leg and core strength. Great for practicing control without momentum.

  AdvancedStanding Multi Hip Machine
• 4

  Pendulum Squat

  It's a workout that allows you to sit deep in the squat. The deeper you sit, the more you can use both your thighs and hip joints!

  AdvancedPendulum Squat Machine
• 5

  Reverse V Squat

  Do squats in a reverse V shape.

  BeginnerV-squat Machine
• 6

  Seated Leg Curl

  1. Sit at the machine to strengthen your hamstrings. 2. This helps improve leg power and stability for daily activities and other exercises.

  BeginnerSeated Leg Curl Machine
• 7

  Standing Leg Curl

  It's a workout that best focuses on the back of the thigh.

  BeginnerPlate-Loaded Standing Leg Curl Machine
• 8

  Leverage Squat

  Use the leverage machine to safely add weight to your squats

  Advanced
• 9

  One Leg Press

  This machine exercise strengthens your quads and glutes one leg at a time.

  AdvancedLeg Press
• 10

  Reverse Hack Squat

  Use equipment to perform squats.

  BeginnerPlate-Loaded Hack Squat Machine

Ranked 11–16

• 11

  Reverse Hyperextension Machine

  This exercise strengthens your glutes, hamstrings, and lower back. Build your posterior chain without straining your back.

  AdvancedReverse Hyperextension Machine
• 12

  Single-Leg Seated Leg Curl

  This is a seated leg curl that targets one hamstring.

  Advanced
• 13

  Hammer Strength Bulgarian Split Squat

  This version of the Bulgarian split squat focuses the load on one leg.

  AdvancedPlate-Loaded Squat Lunge Machine
• 14

  Hammer Strength Plate-Loaded Iso-Lateral Wide Pulldown

  This exercise targets your upper back and lats. Moving one side at a time helps fix muscle imbalances.

  AdvancedPlate-Loaded Wide Pulldown Machine
• 15

  One Leg Hack Squat

  This exercise strengthens your lower body and balance using one leg.

  AdvancedPlate-Loaded Hack Squat Machine
• 16

  V Squat Machine One Leg Deadlift

  Use a machine to practice single-leg hinges. Build your hamstrings, glutes, and balance.

  AdvancedV-squat Machine