The 10 Best Hamstring Exercises

Strong hamstrings are essential for maintaining balance, stability, and overall lower-body strength. These muscles play a crucial role in daily activities such as walking, running, and even sitting. For athletes, hamstring strength can significantly enhance performance by improving speed, agility, and power. Incorporating targeted hamstring exercises into your routine is key to building strength and preventing injuries.

In addition to boosting athletic capabilities, well-developed hamstrings reduce the risk of injuries, especially to the knees and lower back. They also support better posture and movement efficiency. Whether you’re an athlete or someone focused on improving general fitness, incorporating hamstring exercises into your routine is a must.

This guide highlights the 10 best hamstring exercises to help you strengthen and tone these key muscles. Each exercise includes clear instructions, helpful tips, and recommendations for sets and reps to ensure you get the most out of your workouts.

The 10 Best Hamstring Exercises

1. Romanian Deadlifts

How To Perform

1. Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip.
2. Keep your shoulders back and your core engaged.
3. Hinge at the hips, pushing them backward as you lower the weights toward the ground. Maintain a slight bend in your knees and keep your back straight.
4. Lower the weights until you feel a stretch in your hamstrings, typically when the weights are just below your knees.
5. Reverse the movement by driving through your heels and engaging your hamstrings to return to a standing position.

Tips

• Keep the movement controlled; avoid rushing through reps.
• Do not round your back during the exercise. Maintaining a neutral spine is crucial.
• Focus on hinging at the hips rather than bending at the knees.
• Use a weight that allows you to maintain proper form while still challenging your hamstrings.

Sets and Reps Based on Goals

Goal	Sets	Reps	Rest
Strength and Power	3-5	4-6	2-3 minutes
Muscle Growth (Hypertrophy)	3-4	8-12	60-90 seconds
Endurance and Toning	2-3	12-15	30-60 seconds

Romanian deadlifts are a highly effective exercise for building strength, improving hamstring flexibility, and enhancing overall lower-body performance. By maintaining proper form and tailoring sets and reps to your fitness goals, you can safely and efficiently integrate this movement into your workout routine for maximum results.

2. Deadlift

How To Perform

1. Stand with your feet shoulder-width apart and position a barbell on the floor over the middle of your feet.
2. Bend at your hips and knees to grip the barbell with your hands slightly outside your knees.
3. Keep your back straight, chest up, and core engaged.
4. Push through your heels and extend your hips and knees to lift the barbell. The bar should stay close to your body throughout the movement.
5. Stand fully upright with your shoulders back but avoid hyperextending your lower back.
6. Lower the barbell back to the ground by hinging at the hips and bending your knees.

Tips

• Focus on maintaining a neutral spine to avoid back injury.
• Engage your core throughout the movement for stability.
• Avoid pulling the bar with your arms; the power should come from your legs and hips.
• Start with a lighter weight to perfect your form before progressing.

Sets and Reps Based on Goals

Goal	Sets	Reps	Rest
Strength and Power	3-5	3-5	2-3 minutes
Muscle Growth (Hypertrophy)	3-4	6-8	90-120 seconds
Endurance and Toning	2-3	10-12	60-90 seconds

Deadlifts are a versatile and effective compound movement for building overall strength, with a strong emphasis on hamstrings, glutes, and lower back. Adjust the weight and reps to align with your fitness goals.

3. Seated Hamstring Curls

How To Perform

1. Adjust the hamstring curl machine to fit your leg length. Sit down with your back pressed against the seat and place your legs under the padded lever.
2. Grip the handles on the sides of the machine for stability.
3. Slowly curl the padded lever toward your body by bending your knees.
4. Pause for a moment at the top of the movement, ensuring your hamstrings are fully contracted.
5. Gradually return to the starting position, controlling the descent to keep tension on the hamstrings.

Tips

• Do not lift your hips off the seat during the movement.
• Focus on using your hamstrings rather than letting your calves or other muscles take over.
• Keep the movement slow and controlled to maximize engagement and reduce risk of injury.
• Adjust the weight so it is challenging but allows you to maintain proper form.

Sets and Reps Based on Goals

Goal	Sets	Reps	Rest
Strength and Power	4-5	6-8	90-120 seconds
Muscle Growth (Hypertrophy)	3-4	10-12	60-90 seconds
Endurance and Toning	2-3	12-15	30-60 seconds

Seated hamstring curls isolate the hamstrings, making them an excellent option for targeting these muscles directly. The controlled motion helps prevent strain and ensures proper activation.

4. Single-Leg Deadlift

How To Perform

1. Stand with your feet together, holding a dumbbell in one hand or keeping both hands free for balance.
2. Shift your weight onto one leg while keeping the other leg slightly bent.
3. Hinge at the hips and extend your free leg behind you as your torso lowers toward the ground. Keep your back straight and your core engaged.
4. Lower the dumbbell (or your hands) toward the ground until you feel a stretch in your standing leg’s hamstring.
5. Return to the starting position by engaging your hamstring and driving through your standing leg.

Tips

• Keep your back straight throughout the movement.
• Avoid letting your hips rotate; keep them square to the floor.
• Use a wall or chair for balance if you’re new to this exercise.
• Focus on controlled movements rather than speed to maintain proper form.

Sets and Reps Based on Goals

Goal	Sets	Reps per Leg	Rest
Strength and Power	3-4	6-8	90-120 seconds
Muscle Growth (Hypertrophy)	3-4	8-12	60-90 seconds
Endurance and Toning	2-3	12-15	30-60 seconds

The single-leg deadlift enhances balance, coordination, and unilateral hamstring strength. It’s particularly effective for identifying and addressing muscle imbalances while strengthening your posterior chain.

5. Lying Leg Curls

How To Perform

1. Lie face down on a lying leg curl machine with your knees aligned with the pivot point of the machine.
2. Place your lower legs under the padded lever, and grip the handles for support.
3. Curl your legs upward by bending your knees, bringing the padded lever toward your glutes.
4. Pause briefly at the top of the movement, ensuring a full contraction in your hamstrings.
5. Slowly lower your legs back to the starting position, maintaining control throughout.

Tips

• Avoid lifting your hips off the bench; keep your pelvis in contact with the pad.
• Use a controlled motion to avoid momentum, which reduces hamstring activation.
• Focus on squeezing your hamstrings at the top of the movement.
• Adjust the machine to fit your leg length and use an appropriate weight.

Sets and Reps Based on Goals

Goal	Sets	Reps	Rest
Strength and Power	4-5	6-8	90-120 seconds
Muscle Growth (Hypertrophy)	3-4	10-12	60-90 seconds
Endurance and Toning	2-3	12-15	30-60 seconds

Lying leg curls are an excellent isolation exercise for targeting the hamstrings. They allow you to focus solely on strengthening and toning these muscles with minimal involvement from other muscle groups.

6. Kettlebell Swing

How To Perform

1. Stand with your feet shoulder-width apart and place a kettlebell on the ground in front of you.
2. Hinge at your hips, keeping your back straight, and grab the kettlebell with both hands.
3. Swing the kettlebell backward between your legs while maintaining a neutral spine.
4. Drive your hips forward explosively to propel the kettlebell up to chest height.
5. Let the kettlebell fall back down naturally, guiding it between your legs to prepare for the next swing.

Tips

• The power of the swing should come from your hips, not your arms.
• Keep your core engaged to protect your lower back.
• Avoid rounding your back during the movement.
• Start with a moderate weight to perfect your form before progressing to heavier kettlebells.

Sets and Reps Based on Goals

Goal	Sets	Reps	Rest
Strength and Power	3-5	10-12	90-120 seconds
Muscle Growth (Hypertrophy)	3-4	12-15	60-90 seconds
Endurance and Conditioning	2-3	15-20	30-60 seconds

The kettlebell swing is a dynamic exercise that targets your hamstrings while also engaging your glutes, core, and cardiovascular system. It’s ideal for building explosive power and endurance.

7. Good Mornings

How To Perform

1. Place a barbell across your upper back, ensuring it rests comfortably on your shoulders.
2. Stand with your feet hip-width apart and your knees slightly bent.
3. Hinge at your hips, lowering your torso forward until it’s almost parallel to the ground.
4. Keep your back straight and your core engaged throughout the movement.
5. Reverse the motion by driving your hips forward and returning to a standing position.

Tips

• Start with a light barbell or a resistance band to perfect your form.
• Avoid rounding your back, as this can lead to strain or injury.
• Engage your core and keep your weight on your heels for balance.
• Focus on hinging at the hips rather than bending at the knees.

Sets and Reps Based on Goals

Goal	Sets	Reps	Rest
Strength and Power	3-4	6-8	2-3 minutes
Muscle Growth (Hypertrophy)	3-4	8-12	90-120 seconds
Endurance and Toning	2-3	12-15	30-60 seconds

Good mornings are an effective hamstring exercise that also strengthens the glutes and lower back. By focusing on proper form and control, you can maximize hamstring engagement and prevent strain.

8. Nordic Hamstring Curls

How To Perform

1. Kneel on a padded surface and secure your ankles under a stable object or have a partner hold them down.
2. Keep your body straight from your knees to your head.
3. Slowly lower your torso forward by extending your knees, using your hamstrings to control the movement.
4. Lower yourself as far as you can without losing control, then catch yourself with your hands to prevent falling.
5. Push back up to the starting position using your hamstrings and assistance from your hands if needed.

Tips

• Start with assistance (e.g., resistance bands or partial range of motion) if you’re new to this exercise.
• Focus on controlling the descent rather than rushing through the movement.
• Engage your core to stabilize your body and prevent arching in your lower back.
• Perform on a soft surface or use a padded mat to protect your knees.

Sets and Reps Based on Goals

Goal	Sets	Reps	Rest
Strength and Power	3-4	4-6	2-3 minutes
Muscle Growth (Hypertrophy)	3-4	6-8	90-120 seconds
Endurance and Control	2-3	8-10	60-90 seconds

Nordic hamstring curls are a highly effective exercise for building strength and reducing injury risk. They emphasize eccentric hamstring control, making them an excellent addition to any training program focused on lower-body power and stability.

9. Bulgarian Split Squat

How To Perform

1. Stand a few feet in front of a bench or elevated surface, facing away from it.
2. Place the top of one foot on the bench behind you.
3. Hold a dumbbell in each hand or keep your hands at your sides for balance.
4. Lower your body by bending your front knee until your thigh is parallel to the ground. Keep your torso upright and your back straight.
5. Push through your front heel to return to the starting position.
6. Repeat for the desired reps, then switch legs.

Tips

• Ensure your front knee stays aligned with your toes and does not collapse inward.
• Keep your weight on your front heel for proper hamstring and glute engagement.
• Avoid leaning forward; maintain an upright posture.
• Use a moderate weight until you are comfortable with the balance and motion.

Sets and Reps Based on Goals

Goal	Sets	Reps per Leg	Rest
Strength and Power	3-4	6-8	2-3 minutes
Muscle Growth (Hypertrophy)	3-4	8-12	90-120 seconds
Endurance and Toning	2-3	12-15	60-90 seconds

The Bulgarian split squat is a powerful unilateral exercise that strengthens the hamstrings, glutes, and quads while improving balance and stability. Its emphasis on single-leg work makes it a great tool for addressing muscle imbalances and enhancing athletic performance.

10. Glute-Hamstring Raise

How To Perform

1. Position yourself on a glute-ham developer machine with your thighs resting on the pad and your ankles securely placed under the foot holds.
2. Start with your body in a straight line from your head to your knees.
3. Bend at your knees and lower your torso forward, keeping your back straight and your core engaged.
4. Use your hamstrings to pull yourself back up to the starting position, ensuring a smooth and controlled movement.
5. Repeat for the desired number of reps.

Tips

• Avoid using momentum; focus on slow, controlled movements.
• Keep your back neutral and avoid arching or rounding.
• Adjust the machine to ensure a comfortable and secure fit.
• If you’re a beginner, use your hands for assistance or perform partial reps until you build strength.

Sets and Reps Based on Goals

Goal	Sets	Reps	Rest
Strength and Power	3-4	6-8	2-3 minutes
Muscle Growth (Hypertrophy)	3-4	8-12	90-120 seconds
Endurance and Control	2-3	12-15	60-90 seconds

The glute-hamstring raise is a challenging exercise that directly targets the hamstrings while also engaging the glutes and lower back. Its unique movement pattern improves strength, flexibility, and control, making it an excellent addition to any hamstring-focused workout.

Conclusion: Best Hamstring Exercises

Training your hamstrings with a variety of exercises is key to developing strength, stability, and overall lower-body power. Different movements target various parts of the muscle group, ensuring balanced development and reduced risk of injury. By incorporating a mix of exercises like Romanian deadlifts, Nordic curls, and Bulgarian split squats, you’ll activate all the key muscle fibers needed for optimal performance.

Consistency is just as important as variety. Regularly performing these exercises with proper form will yield the best results, whether your goal is strength, muscle growth, or endurance. Pay attention to your technique, use an appropriate weight, and progress gradually to prevent injury and maximize your gains.

To achieve the most well-rounded results, consider integrating these hamstring exercises into a balanced lower-body workout routine. Combine them with movements targeting your glutes, quads, and calves for a comprehensive approach to lower-body strength and functionality. With dedication and smart training, you’ll build stronger, healthier hamstrings that support all aspects of your fitness journey.

Frequently Asked Questions About the Best Hamstring Exercises

1. Why is hamstring strength important?

Hamstring strength is crucial for maintaining balance, stability, and lower-body power. Strong hamstrings improve athletic performance, enhance posture, and reduce the risk of injuries, especially to the knees and lower back.

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2. How often should I train my hamstrings?

For most individuals, training hamstrings 2–3 times a week is sufficient. Ensure proper rest and recovery between sessions to allow muscle growth and prevent overtraining.

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3. What’s the best exercise for targeting hamstrings?

There’s no single “best” exercise, as variety ensures full hamstring engagement. However, Romanian deadlifts, Nordic hamstring curls, and lying leg curls are excellent options for both strength and isolation.

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4. Can I train hamstrings without weights?

Yes, exercises like Nordic hamstring curls and bodyweight single-leg deadlifts effectively target hamstrings without requiring equipment. These can be great options for home workouts.

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5. Should I prioritize hamstring exercises if I’m already doing squats and lunges?

Yes, while squats and lunges engage the hamstrings to some extent, they primarily target the quads and glutes. Specific hamstring exercises are necessary to fully strengthen and develop this muscle group.

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6. Are hamstring exercises safe for beginners?

Most hamstring exercises are safe if performed with proper form and an appropriate weight. Beginners should start with lighter loads or bodyweight versions and gradually progress as their strength improves.

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7. How can I avoid injury during hamstring exercises?

Focus on proper form, use controlled movements, and avoid overloading with excessive weight. Warm up before your workout, stretch after training, and listen to your body to prevent strain or injury.

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8. Can hamstring exercises improve flexibility?

Yes, many hamstring exercises, such as Romanian deadlifts and single-leg deadlifts, improve flexibility by stretching the hamstrings during the movement. Combining them with static stretches can further enhance flexibility.

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9. What’s the difference between seated and lying leg curls?

Seated leg curls emphasize the lower part of the hamstring, while lying leg curls target the full length of the muscle. Including both in your routine provides comprehensive hamstring engagement.

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10. How long does it take to see results from hamstring training?

With consistent effort and proper form, most people notice strength and muscle development within 4–6 weeks. Results depend on factors like training intensity, nutrition, and overall fitness level.