Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Hamstrings

Good Morning

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Hamstrings, Lower back

Also glutes

You need

Barbell, Squat rack

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Bar on your upper back as for a squat
  2. 2Push hips back with soft knees
  3. 3Stop when your hamstrings say stop

Most common mistake

Rounding the lower back to go deeper.

Watch a demo

Good for

  • Top 10 for hamstrings
  • Loads the muscle while it’s stretched

Compare with

vs Dumbbell Romanian Deadliftvs Romanian Deadliftvs 45° Back Extension
A
For hamstrings
#10 of 18
See the full list →
Research
71
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
Target tensionStrong
Loaded stretchExcellent
ProgressionStrong
Low costFair

A big hamstring stretch, but the bar on your back makes it demanding on the lower back.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SSeated Leg CurlMachine
  • SStanding Leg CurlMachine
  • ALying Leg CurlMachine
  • ARomanian DeadliftBarbell

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