Hamstring workout: the best hamstrings exercises
The hamstrings do two jobs: they bend the knee and they extend the hip. A complete hamstring workout covers both, with a curl (lying or seated) for knee flexion and a hinge such as the Romanian deadlift or good morning for the hip.
Seated leg curls have the edge for growth because they train the hamstrings in a longer position. Aim for 8 to 16 sets a week, and keep hinges controlled: the hamstrings are the muscle most often strained by rushing the stretch.
The 6 best hamstrings exercises
- 1
Barbell Romanian DeadliftThe best hip-hinge exercise for hamstring size.4 sets × 6-8 reps · 90s rest
- 2
Lever Seated Leg CurlTrains the hamstrings stretched at the hip, which grows them more than lying curls.3 sets × 10-12 reps · 60s rest
- 3
Lever Lying Leg CurlThe classic knee-flexion exercise, easy to progress.3 sets × 10-12 reps · 60s rest
- 4
Barbell Good MorningA hinge that loads the hamstrings and lower back together.4 sets × 6-8 reps · 90s rest
- 5
Barbell Straight Leg DeadliftA stricter, longer-range hinge than the Romanian deadlift.4 sets × 6-8 reps · 90s rest
- 6
Dumbbell Lying Hamstring CurlA curl option when there is no machine.3 sets × 10-12 reps · 60s rest
More hamstrings exercises
Leg CurlHamstringsIntermediateStability ball
Straight Leg DeadliftErector SpinaeIntermediateBarbell
Suspension Leg CurlHamstringsIntermediateSuspension
Band Standing Leg CurlHamstringsIntermediateBand
Lever Kneeling Leg CurlHamstringsIntermediateLeverage machine
Resistance Band Leg CurlHamstringsIntermediateResistance Band
Lever Lying Single Leg CurlHamstringsBeginnerLeverage machine
Lever Seated One Leg CurlHamstringsBeginnerLeverage machine
Standing Single Leg CurlHamstringsBeginnerBody weight
Self-Assisted Inverse Leg CurlHamstringsBeginnerBody weight
Sliding Floor Bridge Curl on TowelGluteus MaximusBeginnerBody weight
Inverse Leg Curl (On Pull Up Cable Machine)HamstringsBeginnerBody weight
Single Leg Sliding Floor Bridge Curl on TowelGluteus MaximusBeginnerBody weight
Dumbbell SwingDeltoid AnteriorIntermediateDumbbell
Dumbbell Lying FemoralHamstringsBeginnerDumbbell
Good MorningHamstringsIntermediateBarbell
Kettlebell SwingDeltoid AnteriorIntermediateKettlebell
Lying FemoralHamstringsBeginnerDumbbell
Roll Hamstrings Sitting on FloorHamstringsIntermediateRoll
Glute Ham RaiseHamstringsBeginnerBody weight
Hamstring StretchHamstringsBeginnerBody weight
Standing Hamstring and Calf Stretch with StrapHamstringsBeginnerRope
Standing Hamstring StretchErector SpinaeBeginnerBody weight
Kneeling Toe Up Hamstring StretchHamstringsBeginnerBody weight
All other hamstrings exercises, A to Z (3)
A hamstrings plan that adjusts itself
Dietly Fit ranks every muscle against strength standards, flags the ones that are behind, and builds your week around them, with a demo for every movement here.
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Common questions
- Romanian deadlift or leg curl for hamstrings?
- Both. The Romanian deadlift trains hip extension and the leg curl trains knee flexion, and the hamstrings do both jobs. One of each per week covers them.
- How do I avoid pulling a hamstring?
- Warm up with lighter sets, control the lowering on hinges and curls, and build sprinting or explosive work up gradually. Strong hamstrings in the stretched position are the best protection.
Other muscles
Exercise demonstrations courtesy of Gym Visual. Set and rep schemes are a starting point, not a prescription. See a qualified professional before starting a new exercise program.