What Are The Hamstrings?
Before diving into the best hamstring exercises, let's understand what these muscles are, where they’re located, and how to effectively target them.
The hamstring muscles are located at the back of the thigh and consist of four muscles:
- Biceps Femoris (long head and short head)
- Semitendinosus
- Semimembranosus
The primary function of the hamstrings is to provide flexion at the knee joint and assist in hip extension and thigh rotation. Effective hamstring exercises mimic these movements, using resistance to build strength.
Keeping your posterior chain, including your back, in top condition will help prevent injuries. Consider incorporating these back stretches to improve flexibility.
The Best Hamstring Exercises
Now that we’ve covered the basics, let's explore the best hamstring exercises to build strength and size. We've categorized these exercises into three sections: barbell exercises, dumbbell exercises, and machine exercises.
Barbell Hamstring Exercises
1. Deadlifts
How to Do Deadlifts:
- Stand with your feet shoulder-width apart, barbell over your mid-foot.
- Squat down and grip the bar just outside your shins.
- Keep your back straight and lift the bar by extending your hips and knees.
- Stand up fully and squeeze your shoulder blades together.
- Lower the bar back to the ground in a controlled manner.
2. Romanian Deadlifts
How to Do Romanian Deadlifts:
- Stand with your feet hip-width apart, holding the barbell.
- Hinge at the hips, pushing them back while keeping a slight bend in your knees.
- Lower the bar to mid-shin level, feeling a stretch in your hamstrings.
- Return to standing by extending your hips and squeezing your glutes.
3. Good Mornings
How to Do Good Mornings:
- Position the barbell on your upper back and stand with feet shoulder-width apart.
- Hinge at the hips, lowering your torso until it’s nearly parallel to the floor.
- Keep a slight bend in your knees and a neutral spine.
- Return to standing by extending your hips and squeezing your glutes.
Hamstring Exercises With Dumbbells
1. Single Leg Romanian Deadlifts
How to Do Single Leg Romanian Deadlifts:
- Stand with your feet hip-width apart, holding a dumbbell in one hand.
- Lift one leg off the ground and hinge at the hips, lowering the dumbbell towards the ground.
- Keep your back straight and your shoulders square.
- Return to standing by extending your hips and squeezing your glutes.
2. Bulgarian Split Squats
How to Do Bulgarian Split Squats:
- Stand in front of a bench, holding dumbbells in each hand.
- Place one foot on the bench behind you.
- Lower your body until your front thigh is parallel to the floor.
- Push through your front heel to return to standing.
3. Kettlebell Swings
How to Do Kettlebell Swings:
- Stand with your feet shoulder-width apart, holding a kettlebell with both hands.
- Hinge at the hips and swing the kettlebell between your legs.
- Use the power from your hips to swing the kettlebell to chest height.
- Control the kettlebell back down and repeat.
Machine Hamstring Exercises
1. Seated Hamstring Curls
How to Do Seated Hamstring Curls:
- Adjust the machine so the pad rests above your ankles.
- Sit down and place your legs on the pad.
- Curl your legs, bringing the pad towards your glutes.
- Slowly return to the starting position.
2. Prone Leg Curls
How to Do Prone Leg Curls:
- Lie face down on the machine, with the pad above your ankles.
- Curl your legs, bringing the pad towards your glutes.
- Pause and squeeze your hamstrings, then return to the starting position.
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Ready to Build Big Hamstrings?
You don’t need to do all these exercises at once. Choose a few and focus on technique and strength development. A recent study found the best hamstring exercises for muscle activation to be:
- Kettlebell Swings
- Single-Leg Romanian Deadlifts
- Prone Hamstring Curls
Pair these with another exercise from our ultimate leg workouts .
Hamstring Exercises FAQs
How Do I Target My Hamstrings?
Focus on exercises that mimic the hamstrings' natural movements: knee flexion and hip extension. Deadlifts, leg curls, and Romanian deadlifts are excellent choices.
Are Hamstrings Worth Training?
Absolutely! Strong hamstrings improve overall leg strength, reduce injury risk, and enhance athletic performance.
Do Squats Work Hamstrings?
Squats primarily target the quads and glutes, but they also engage the hamstrings to a lesser extent.
How Can I Strengthen My Hamstrings at Home?
Exercises like single-leg Romanian deadlifts, kettlebell swings, and bodyweight glute bridges are effective for home workouts.
How Many Times a Week Should I Train Hamstrings?
Training hamstrings 1-2 times per week is sufficient for most people. Ensure you allow time for recovery.
Do Big Hamstrings Make My Glutes Look Bigger?
Strong hamstrings can enhance the appearance of your glutes by providing better overall leg shape and support.