Anatomy
60 movements train it
Hamstrings
Not a list of exercises for hamstrings. A ranking of how much of a set each movement actually credits to your hamstrings — a different question, and the one that decides whether your week adds up.
Trains it directly · 15
A full set each. This is where the volume comes from when you are short.
Trains it on the way past · 45
Partial credit, and the reason most people’s totals are higher than they think. The number is the share of one set.
- Hex Bar Deadlift0.50
- Kettlebell Swing0.50
- Cable Pull-Through0.45
- 45-Degree Hip Extension0.40
- Resistance Band Pull-Through0.40
- Sumo Deadlift0.40
- Adductor Stretch Lunge0.35
- Broad Jump0.35
- Cossack Squat0.35
- DB Lateral Lunge0.35
- Reverse Hyperextension0.35
- Standing Cable Hip Extension0.35
- B-Stance Hip Thrust0.30
- DB Sumo Squat0.30
- Deficit Reverse Lunge0.30
- Single-Leg Hip Thrust0.30
- Banded Hip Thrust0.25
- Barbell Back Squat0.25
- Barbell Glute Bridge0.25
- Barbell Hip Thrust0.25
- Barbell Reverse Lunge0.25
- Barbell Walking Lunge0.25
- Belt Squat0.25
- DB Reverse Lunge0.25
- DB Walking Lunge0.25
- Glute Bridge0.25
- Reverse Lunge0.25
- Banded Glute Bridge0.20
- Barbell Front Rack Lunge0.20
- Barbell Step-Up0.20
- Bulgarian Split Squat0.20
- Curtsy Lunge0.20
- DB Front Squat0.20
- DB Split Squat0.20
- DB Step-Up0.20
- Front Squat0.20
- Goblet Squat0.20
- Leg Press0.20
- Pendulum Squat0.20
- Split Squat0.20
- Step-Up0.20
- V-Squat0.20
- Walking Lunge0.20
- Frog Pump0.15
- Hack Squat0.15
How much hamstrings wants
6
MEV
12
MAV
16
MRV
Weighted sets per week: the least that grows it, the productive window, and the ceiling. Add the shares above until you land inside the band — how the landmarks work.
The heaviest hitter here is Dumbbell Deadlift at a full set. Heatwayve totals all of this for you, every week, from the sets you logged. Open the app.