Best Hamstrings Exercises
Underdeveloped hamstrings are a leading cause of ACL injuries and pulled muscles. Here's how to train them for strength, size, and resilience.
Quick Answer
The hamstrings are three muscles on the back of the thigh (biceps femoris, semitendinosus, semimembranosus). They cross both the hip (extension) and the knee (flexion), meaning you need both hinge movements and leg-curl movements to fully train them.
20+ Best Hamstrings Exercises
Ordered by popularity and training value. Click any exercise for full form cues, video demo, common mistakes, and alternatives.
Single-Leg Romanian Deadlift
Body Only • Intermediate
Reverse Hyperextension
Bench • Intermediate
Romanian Deadlift
Body Only • Intermediate
Negative Nordic Curl
Other • Advanced
Barbell Deadlift
Barbell • Intermediate
Reverse Plank
Body Only • Intermediate
Nordic Hamstring Curl
Body Only • Advanced
Assisted Nordic Hamstring Curl
Bench • Beginner
Hamstring Slide
Other • Beginner
Butt Kick
Body Only • Beginner
Supine Hamstring Stretch
Body Only • Beginner
Back Extension
Other • Intermediate
Band-Assisted Nordic Hamstring Curl
Other • Advanced
Single-Leg Hamstring Curl Slide
Other • Intermediate
Pike Stretch
Body Only • Beginner
Hamstring Floor Slide
Other • Intermediate
Pancake Stretch
Body Only • Intermediate
Eccentric Single-Leg Hamstring Slide
Other • Intermediate
Glute Ham Raise
Other • Intermediate
Dynamic Stretch
Body Only • Beginner
Negative Hamstring Floor Slide
Other • Intermediate
Incline Glute Bridge
Body Only • Beginner
90/90 Hamstring Stretch
Body Only • Beginner
Stiff-Legged Deadlift
Dumbbell • Beginner
Hamstrings Anatomy
The hamstrings are three muscles on the back of the thigh (biceps femoris, semitendinosus, semimembranosus). They cross both the hip (extension) and the knee (flexion), meaning you need both hinge movements and leg-curl movements to fully train them.
Hinge-pattern lifts (RDL, good morning) emphasize hamstring lengthening under load — the best stimulus for size. Leg curls train knee flexion and balance the stimulus.
How to Train Hamstrings
- Sets / reps
- 8–15 hard sets per week. 6–10 reps on RDLs and good mornings; 8–15 on leg curls.
- Frequency
- 2 sessions per week (can overlap with glute/back day).
- Rest
- 2–3 min on heavy RDLs; 60–90 sec on leg curls.
Training Tips
- ✓Do one hinge exercise and one leg-curl variation every hamstring session — they train different aspects of the muscle.
- ✓Nordic curls are the gold standard for hamstring health. Even if you can only do partials, include them.
- ✓Don't confuse deadlifts with hamstring work. Conventional deadlifts are mostly posterior chain + back. RDLs are the hamstring-specific hinge.
Common Mistakes
- !Rounding the lower back on RDLs. Brace hard, keep spine neutral, and hinge from the hips — not the waist.
- !Going too heavy on Nordic curls too early. Start with partials and negatives before attempting full reps.
- !Ignoring leg curls because they're 'isolation.' Research shows hinge + knee flexion gives better hamstring growth than hinge alone.
Train Hamstrings in Fitloop
Track sets, progressions, and PRs. Free forever, no ads.
Frequently Asked Questions
What are the best hamstring exercises?
Romanian deadlifts (the king of hamstring builders), Nordic curls (best for hamstring health and ACL protection), and seated/lying leg curls. A balanced program includes at least one hinge and one leg-curl variation.
How often should I train hamstrings?
Twice per week. Hamstrings recover in 48–72 hours. Most lifters stack hamstring work on their leg day plus their back/deadlift day.
Why do my hamstrings cramp during workouts?
Usually from dehydration, low electrolytes, or weak hamstrings being asked to do hard work unexpectedly. Drink water, eat enough sodium and potassium, and build up volume gradually.
Can you build big hamstrings with no equipment?
It's harder without equipment, but possible. Nordic curls (with feet anchored under a couch or partner holding your ankles), single-leg Romanian deadlifts, and hamstring bridges all work. For faster growth, get access to a leg-curl machine or resistance bands.
Do deadlifts count as hamstring training?
Somewhat. Conventional deadlifts hit the hamstrings but mostly train the posterior chain as a whole. For hamstring-specific growth, Romanian deadlifts or stiff-legged deadlifts are far superior.
Related Muscle Groups
Glutes Exercises
The glutes are the largest muscle in the body and the most underrated for athleticism and aesthetics. Here's how to train them effectively.
Legs Exercises
Legs are the biggest muscle group in your body. Here's how to train them right — for strength, size, athletic performance, or all three.
Back Exercises
Your back is a family of muscles — lats, traps, rhomboids, rear delts. Here's how to train them all with the best exercises and proven programming.