Hamstring Exercises: Build Stronger Hamstrings

Strong hamstrings are essential for athletic performance, injury prevention, and balanced leg development. Yet they're often undertrained. Here's how to build them properly.

Hamstring Anatomy

Three Muscles

• Biceps Femoris: Outer hamstring (two heads)
• Semimembranosus: Inner hamstring
• Semitendinosus: Inner hamstring

Functions

• Hip extension (straightening at hip)
• Knee flexion (bending knee)
• Hip rotation

Why They Matter

• Powerful hip extensors
• Protect ACL
• Balance quad dominance
• Essential for running and jumping

Best Hamstring Exercises

Romanian Deadlift (RDL)

The king of hamstring exercises.

1. Stand with weight in front of thighs
2. Slight knee bend (fixed throughout)
3. Hinge at hips, push them back
4. Lower until hamstrings stretch
5. Drive hips forward to stand
6. Do: 4 sets of 8-12

Stiff-Leg Deadlift

1. Similar to RDL
2. Legs straighter (not locked)
3. Greater hamstring stretch
4. Lower weight than RDL typically
5. Do: 3 sets of 10-12

Lying Leg Curl

1. Lie face down on machine
2. Pad behind ankles
3. Curl heels toward butt
4. Squeeze at top
5. Lower with control
6. Do: 4 sets of 10-15

Seated Leg Curl

1. Sit in machine
2. Pad on lower legs
3. Curl heels under seat
4. Squeeze at full contraction
5. Do: 3 sets of 12-15

Good Morning

1. Bar on upper back
2. Slight knee bend
3. Hinge forward at hips
4. Lower until stretch felt
5. Drive hips through to stand
6. Do: 3 sets of 10-12

Nordic Curl

The ultimate hamstring exercise.

1. Kneel, anchor feet
2. Slowly lower body forward
3. Fight gravity all the way down
4. Catch yourself, push back up
5. Do: 3 sets of 5-8

Glute-Ham Raise

1. Position on GHD machine
2. Lower body forward
3. Curl back up using hamstrings
4. Do: 3 sets of 8-12

Single-Leg RDL

1. Stand on one leg
2. Hinge forward, back leg rises
3. Keep hips square
4. Return to standing
5. Do: 3 sets of 10 each leg

Swiss Ball Leg Curl

1. Lie on back, heels on ball
2. Bridge up
3. Curl ball toward butt
4. Roll back out
5. Do: 3 sets of 12-15

Kettlebell Swing

1. Hinge to load hamstrings
2. Drive hips explosively
3. Swing bell to chest height
4. Do: 3 sets of 15-20

Hamstring Workouts

Complete Hamstring Workout

| Exercise | Sets | Reps | |----------|------|------| | Romanian Deadlift | 4 | 8-10 | | Lying Leg Curl | 4 | 10-12 | | Good Morning | 3 | 10-12 | | Nordic Curl (negatives) | 3 | 5-6 | | Swiss Ball Curl | 2 | 15 |

Hamstring-Focused Leg Day

| Exercise | Sets | Reps | |----------|------|------| | RDL | 4 | 8 | | Lying Leg Curl | 4 | 12 | | Single-Leg RDL | 3 | 10 each | | Glute-Ham Raise | 3 | 10 | | Squat (quad work) | 3 | 10 |

Bodyweight Hamstring Workout

| Exercise | Sets | Reps | |----------|------|------| | Nordic Curl (negatives) | 4 | 6 | | Single-Leg Glute Bridge | 3 | 12 each | | Swiss Ball Curl | 3 | 15 | | Good Morning (BW) | 3 | 15 |

Quick Hamstring Finisher

1. Leg curl: 15 reps
2. RDL: 12 reps
3. Swiss ball curl: 15 reps
4. Rest 60 sec, repeat 2x

Programming Tips

Frequency

• 2-3x per week
• Mix hip hinge and knee flexion exercises
• Allow 48-72 hours between heavy sessions

Exercise Selection

Include both types of hamstring exercises:

• Hip extension (RDL, good morning): Stretch hamstrings
• Knee flexion (leg curl, Nordic): Contract hamstrings

Rep Ranges

• Heavy hinge work: 6-10 reps
• Leg curls: 10-15 reps
• Nordics: 5-8 reps (bodyweight is hard)

Progressive Overload

• Add weight when you hit top of rep range
• Increase reps before adding weight on Nordics
• Track and progress consistently

Nordic Curl Progression

Can't do a Nordic? Progress through these:

Level 1: Eccentric Only

Lower as slowly as possible (5+ seconds), use hands to push back up.

Level 2: Banded Assistance

Band attached overhead helps on the way up.

Level 3: Partial Reps

Lower partway, pull back up.

Level 4: Full Reps

Complete Nordic curl.

Level 5: Weighted

Hold weight at chest for added resistance.

Common Mistakes

Quad Dominance

Most people are quad-dominant. Balance with extra hamstring work.

Only Leg Curls

Curls alone aren't enough. Include hip extension work (RDLs, good mornings).

Rounding Back on RDL

Keep spine neutral. Reduce weight if back rounds.

Bouncing on Curls

Control the movement. Full range, full squeeze.

Neglecting Eccentric

Hamstrings are injury-prone. Eccentric work (Nordics) is protective.

Hamstring Stretching

Standing Hamstring Stretch

1. Foot on low surface
2. Hinge at hips, keep back flat
3. Hold 30-45 seconds each leg

Lying Hamstring Stretch

1. On back, one leg up
2. Hands behind thigh or use strap
3. Gently straighten knee
4. Hold 45-60 seconds each leg

Seated Forward Fold

1. Legs extended
2. Hinge at hips
3. Reach for feet
4. Hold 45-60 seconds

Injury Prevention

Why Hamstrings Get Injured

• Weakness relative to quads
• Lack of eccentric strength
• Poor flexibility
• Sudden sprinting without prep

Prevention Protocol

• Nordic curls regularly
• Eccentric RDL work
• Adequate warm-up before sprinting
• Balance quad/hamstring training

Ratio Guidelines

Hamstring strength should be 60-80% of quad strength.

Sample Week

Monday (Leg Day)

• Squat: 4 × 8
• RDL: 4 × 10
• Leg curl: 3 × 12

Thursday (Posterior Focus)

• Good morning: 3 × 10
• Nordic curl: 3 × 6
• Single-leg RDL: 3 × 10 each
• Glute-ham raise: 3 × 10

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Strong hamstrings improve performance and prevent injury. Include both hip extension and knee flexion work. Don't skip Nordics—they're the most protective exercise for hamstring health.

Build the back of your legs as much as the front.