Strong hamstrings do more than round out a pair of shorts. They drive your sprint, steady your squat, and protect your knees every time you jump, run, or lunge. If your hamstrings are under-trained, your athletic engine is running on three cylinders. The fix is simple: add a handful of smart, muscle-building moves to your weekly routine. Below you’ll find five of the best hamstring exercises, plus coaching cues, tips, and a sample workout that brings them all together.
Why Working Your Hamstrings Matters
The hamstring group sits on the back of your thighs and is made up of three main muscles: the biceps femoris, semitendinosus, and semimembranosus. Together they flex the knee, extend the hip, and help you decelerate when you land or change direction. Skipping hamstring work can lead to:
- Slower sprint speed
- Reduced jump height
- Tightness in the lower back
- Higher risk of knee injuries
Train them well and you’ll enjoy better posture, stronger glutes, and a serious boost in overall lower-body strength.
1. Romanian Deadlift (RDL)
Why it rules: The RDL is a hinge movement that loads the hamstrings through a long stretch, sparking both muscle growth and strength. Because you keep your knees slightly bent, tension stays locked on the hamstrings rather than drifting to the quads.
How to do it
- Stand with feet hip-width apart and a barbell (or two dumbbells) in front of your thighs.
- Pull your shoulders back, brace your core, and unlock your knees.
- Hinge at the hips, sliding the weight down your thighs until you feel a deep stretch in the hamstrings.
- Keep your back flat and neck neutral the whole time.
- Drive your hips forward to stand tall, squeezing glutes at the top.
Sets & reps: 3–4 sets of 6–10 reps
Form tips
- Push your hips behind you as if closing a car door with your backside.
- Stop the descent when your lower back wants to round.
- Use straps if grip fails before your hamstrings do.
2. Nordic Hamstring Curl
Why it rules: Research after research shows the Nordic curl is unmatched for reducing hamstring injury risk, especially in runners and field athletes. It’s brutally tough but pays off with explosive leg strength.
How to do it
- Kneel on a mat and anchor your ankles under a loaded barbell, a partner’s hands, or a padded bench.
- Keep your body straight from head to knees.
- Slowly lower your torso toward the floor, resisting gravity as long as possible.
- Catch yourself with your hands, push off lightly, and pull yourself back to the start.
Sets & reps: 3 sets of 4–6 slow negatives (advanced lifters may pull up without hand assist)
Form tips
- Squeeze glutes and brace your abs before you begin to avoid excessive arching.
- Control the descent for at least three seconds to maximize tension.
- If a full negative is too hard, start by lowering just halfway.
3. Single-Leg Romanian Deadlift
Why it rules: This unilateral hinge strengthens each hamstring separately, ironing out imbalances that hide in two-leg exercises. It builds balance, core stability, and athletic coordination.
How to do it
- Hold a dumbbell or kettlebell in your right hand, standing tall on your left leg.
- Soften the left knee, hinge at the hip, and let the right leg travel straight behind you as your torso tips forward.
- Lower the weight until your torso is roughly parallel to the floor or you feel a good stretch.
- Drive the left foot into the ground to return to standing. Switch sides after all reps.
Sets & reps: 3 sets of 8–12 reps per leg
Form tips
- Imagine pouring water from a pitcher with your hips—keep them level, no twisting.
- Move slowly; wobble means muscles are working.
- Start with bodyweight if balance feels shaky.
4. Swiss-Ball Hamstring Curl
Why it rules: This move pairs hip extension with knee flexion, hitting the hamstrings from both ends while challenging your core. The ball adds instability, forcing deeper muscle recruitment.
How to do it
- Lie on your back with heels on a Swiss ball and arms flat on the floor.
- Lift hips so your body forms a straight line from shoulders to heels.
- Pull the ball toward your glutes by bending your knees and driving hips higher.
- Extend legs slowly to roll the ball back to the starting line.
Sets & reps: 3 sets of 12–15 controlled reps
Form tips
- Keep hips elevated throughout; don’t let them sag.
- Exhale as you curl, inhale as you extend.
- If the ball wobbles wildly, slow down or deflate it slightly for better control.
5. Glute-Ham Raise (GHR)
Why it rules: The GHR machine locks your feet, letting you flex at both hip and knee joints. That levels a huge load on the hamstrings in their strongest range, producing serious size and strength gains.
How to do it
- Set the GHR pad so your knees rest just ahead of the pad hinge.
- Start with body straight, thighs in line with torso.
- Lower your torso by straightening the knees and hinging at the hip until your body is nearly parallel to the floor.
- Pull back up by flexing your hamstrings and driving your hips forward.
Sets & reps: 3–4 sets of 6–8 reps
Form tips
- Keep the movement smooth; avoid jolting your upper body to cheat.
- If full range is too hard, place a resistance band across the footplate and around your chest for assistance.
- Finish each rep with glutes tight to reinforce hip extension strength.
Putting It All Together: Sample Hamstring-Focused Session
Warm-up (5 minutes)
- Light jog or cycling: 2 minutes
- Hip circles: 10 each direction
- Walking toe touches: 10 per leg
- Glute bridges: 15 reps
Main workout
- Romanian Deadlift – 4×8
- Nordic Hamstring Curl – 3×5 negatives
- Swiss-Ball Hamstring Curl – 3×12
- Single-Leg Romanian Deadlift – 3×10 each leg
- Glute-Ham Raise – 3×6
Cool-down (5 minutes)
- Standing hamstring stretch: 30 seconds per side
- Pigeon pose: 30 seconds per side
- Foam roll glutes and hamstrings: 60 seconds per muscle
Aim for two hamstring-centric days weekly, spaced by at least 72 hours for recovery. On other days, train quads, calves, and glutes for balanced legs.
Common Mistakes That Stall Progress
- Rushing the hinge: Quick reps shift load to the lower back. Slow down, feel the stretch.
- Neglecting balance work: Strong but unbalanced legs invite injuries. Hit each leg on its own.
- Using too much weight too soon: Form breaks, hamstrings shut off, and back strains. Build strength progressively.
- Skipping posterior chain mobility: Tight hip flexors and calves limit range. Stretch them after every session.
- Ignoring recovery: Sleep, protein, and gentle movement between sessions help repair muscle fibers and keep you on track.
Nutrition and Recovery Tips for Bigger, Stronger Hamstrings
- Protein goal: Shoot for 1.6–2.2 g per kilogram of bodyweight daily.
- Carbs count: Complex carbs like oats and brown rice refuel glycogen stores after heavy hinge work.
- Hydration: Dehydrated muscles cramp and weaken. Two liters of water minimum each day.
- Active recovery: Easy cycling or walking boosts blood flow without taxing sore hamstrings.
- Sleep: Seven to nine hours allows growth hormone to do its repair job.
Final Word
Training your hamstrings isn’t optional if you want athletic, resilient legs. Add these five exercises to your program, keep the form cues in mind, and watch your sprint speed rise, your deadlift climb, and your knees thank you later. Consistency is king; even one focused session per week can start tipping the scales toward stronger, more powerful legs. So grab a barbell, a ball, or just your bodyweight and get to work—your hamstrings are waiting.
