Elevate Your Leg Days: Best Exercises for Mighty Hamstrings

February 2, 2024
From: Spartacus
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Welcome to the world of targeted leg training, where the hamstrings – often overshadowed yet vital muscles – take the spotlight. Robust and well-defined hamstrings are not just essential for an aesthetically balanced physique; they are the powerhouse behind explosive strength, agility, and injury prevention. Whether you’re an athlete looking to enhance performance, a fitness enthusiast aiming for a well-rounded leg development, or someone embarking on a strength-building journey, understanding and working on your hamstrings is key.

In this guide, we delve into the best hamstring exercises designed to build stronger, bigger, and more resilient hamstrings. You’ll discover a blend of exercises that range from isolated movements targeting specific hamstring muscles to compound movements engaging the entire posterior chain. Each exercise is chosen for its effectiveness in promoting muscle growth, enhancing strength, and improving overall leg function.

Our purpose is clear: to equip you with the knowledge and tools to transform your hamstrings from just another muscle group into one of your most impressive and powerful assets. So, brace yourself for an enlightening journey through the best hamstring exercises, and get ready to elevate your lower body training to new heights.

Understanding the Hamstring Muscles: Anatomy and Function

The hamstring muscles, located at the back of the thigh, are pivotal in lower body strength and movement. Comprising three distinct muscles – the semitendinosus, semimembranosus, and biceps femoris – the hamstrings play a crucial role in many daily activities and athletic movements. They are key to walking, running, jumping, and stabilizing the pelvis.

The Trio of Muscles: Structure and Role


  • Location: Begins at the pelvis (ischial tuberosity) and runs down the back of the thigh.
  • Function: Primarily involved in knee flexion (bending) and thigh extension.
  • Steps
    • It attaches to the upper part of the tibia.
    • Works in conjunction with other hamstring muscles to move the hip and knee.


  • Location: Also originates from the pelvis and lies beneath the semitendinosus.
  • Function: Aids in knee flexion, thigh extension, and internal rotation of the knee.
  • Steps:
    • Extends from the ischial tuberosity to the medial tibia.
    • Plays a significant role in stabilizing the knee joint.

Biceps Femoris

  • Location: This muscle has two parts – a long head (originating from the pelvis) and a short head (originating from the femur).
  • Function: It’s involved in knee flexion, thigh extension, and external rotation of the leg.
  • Steps:
    • The long head attaches at the pelvis and the short head at the femur, both converging on the fibula.
    • It’s the most lateral of the hamstring muscles, giving the back of the thigh its rounded appearance.

The hamstring muscles work in concert with other muscles in the leg to perform complex movements. They counterbalance the quadriceps, ensuring knee and hip joints move smoothly. Understanding the anatomy of the hamstrings is crucial for targeted training, injury prevention, and optimal leg function. Whether in sports or everyday life, strong and flexible hamstrings are essential for effective movement and stability.

Top Hamstring Exercises 

Romanian Deadlifts (RDLs)



Romanian Deadlifts are a fundamental exercise targeting the hamstrings, glutes, and lower back. RDLs are not only crucial for building hamstring strength but also for enhancing overall posterior chain development. This exercise improves hip flexibility and lower back stability, essential for athletic performance and everyday movements. Additionally, it contributes to better posture and can help in injury prevention by strengthening the supporting muscles around the lower back and knees.

Steps to Perform RDLs

  • Step 1: Starting Position: Stand with your feet hip-width apart, gripping a barbell or dumbbells in front of your thighs.
  • Step 2: Hip Hinge: Initiate the movement by slightly bending your knees and pushing your hips back.
  • Step 3: Lowering the Weight: Maintain a flat back as you lower the weight along your legs, feeling a stretch in your hamstrings.
  • Step 4: Depth and Tension: Descend until a strong stretch is felt in the hamstrings, then pause.
  • Step 5: Rising Up: Engage your hamstrings and glutes to return to the starting position, focusing on hip drive.

Lying Leg Curls



Lying Leg Curls are an excellent exercise for isolating and strengthening the hamstrings. This movement specifically targets the hamstring muscles, crucial for muscle balance in the legs, injury prevention, and enhanced athletic performance. Regularly performing leg curls can lead to increased hamstring flexibility, improved joint stability, and a more defined muscle appearance.

Steps to Perform Lying Leg Curls

  • Step 1: Machine Setup: Lie face down on a leg curl machine, adjusting the lever to fit snugly above your heels.
  • Step 2: Stable Starting Position: Hold the machine’s handles, extending your legs fully.
  • Step 3: Curling Movement: Bend your knees to curl the weight toward your buttocks, focusing on contracting the hamstrings.
  • Step 4: Peak Contraction: Pause at the top of the movement for maximum hamstring engagement.
  • Step 5: Controlled Return: Slowly extend your legs, maintaining continuous hamstring tension.

Stiff-Legged Deadlifts



Stiff-Legged Deadlifts are a potent exercise that targets the hamstrings and lower back. This exercise is excellent for enhancing hamstring flexibility and overall posterior chain strength. It also helps improve lower back stability and can contribute to better posture and reduced back pain.

Steps to Perform

  • Step 1: Starting Position: Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs, palms facing you.
  • Step 2: The Descent: Hinge at the hips, keeping your legs straight (a slight bend in the knees is okay) and lower the weight down in front of you.
  • Step 3: Maintain Alignment: Keep your back straight, chest out, and shoulders back. Your neck should be in a neutral position, aligning with your spine.
  • Step 4: Range of Motion: Lower the weight as far as your hamstring flexibility allows without rounding your back.
  • Step 5: The Lift: Engage your hamstrings and glutes to return to the starting position, pushing your hips forward.
  • Step 6: Repeat: Perform the desired number of reps, ensuring each movement is controlled and focused.

Nordic Hamstring Curls



Nordic Hamstring Curls are an intense exercise for building hamstring strength. They focus on eccentric muscle contraction, which is key for muscle power, injury prevention, and rehabilitation. This exercise is especially beneficial for athletes, as it significantly reduces the risk of hamstring strains.

Steps to Perform

  • Step 1: Secure Your Feet: Kneel on a padded surface with your feet anchored under a heavy object or held by a partner.
  • Step 2: Upper Body Posture: Keep your hips extended and body straight from your knees to your shoulders.
  • Step 3: The Descent: Slowly lower your torso towards the ground by bending at the knees, using your hamstrings to control the movement.
  • Step 4: Controlled Motion: Go as low as you can while maintaining control, then use your arms to catch yourself and push back up if needed.
  • Step 5: Return Phase: Use your hamstrings to pull yourself back to the starting position, keeping the motion smooth and controlled.
  • Step 6: Repetition: Perform the desired number of reps, focusing on the eccentric (lowering) phase for maximum hamstring engagement.

Glute-Ham Raise



The Glute-Ham Raise is a comprehensive exercise that targets the hamstrings, glutes, and lower back, essential for a strong posterior chain. This exercise is particularly effective for developing hamstring hypertrophy and enhancing eccentric strength, which is crucial for sports performance and injury prevention. By engaging the glutes and lower back, it also contributes to improved posture and can aid in alleviating lower back pain.

Steps to Perform

  • Step 1: Positioning: Use a glute-ham developer machine. Position yourself face down with your feet secured under the footpads and thighs resting on the pad.
  • Step 2: Starting Posture: Start with your body in a straight line from head to knees.
  • Step 3: The Descent: Slowly lower your upper body towards the floor by bending at the hips while keeping your back straight.
  • Step 4: Engage Hamstrings: As you lower down, focus on engaging the hamstrings.
  • Step 5: Lifting Phase: Using your hamstrings and glutes, lift your torso back to the starting position.
  • Step 6: Controlled Movement: Ensure the movement is controlled and focused, avoiding any jerky motions.
  • Step 7: Repetitions: Perform the desired number of reps, maintaining proper form throughout.

Single-Leg Deadlifts



The Single-Leg Deadlift is an excellent exercise for improving balance, coordination, and unilateral strength. It targets the hamstrings, glutes, and also engages the core muscles. This exercise is beneficial for correcting muscle imbalances, enhancing proprioception, and building functional strength that translates well into everyday activities and athletic performance.

Steps to Perform

  • Step 1: Starting Position: Stand with feet hip-width apart, holding a dumbbell in one hand.
  • Step 2: Lifting the Leg: Lift the opposite leg of the hand holding the dumbbell off the ground.
  • Step 3: Hinging Forward: Hinge at the hips, extending the lifted leg behind you as you lower the dumbbell towards the ground.
  • Step 4: Maintain Balance: Keep your supporting leg slightly bent, back straight, and core engaged.
  • Step 5: Alignment: Ensure your body forms a ‘T’ shape at the lowest point, with your torso and lifted leg parallel to the ground.
  • Step 6: Returning Up: Squeeze your glutes and hamstrings to return to the upright position.
  • Step 7: Switch Sides: Repeat the same number of reps on the other side, maintaining balance and control.

Cable Pull-Throughs



Cable Pull-Throughs are a dynamic exercise that effectively targets the entire posterior chain, including the hamstrings, glutes, and lower back. This exercise is excellent for developing hip hinge mechanics, enhancing posterior strength, and improving hip mobility. Regularly performing Cable Pull-Throughs can lead to better posture, reduced back pain, and improved performance in other lifts like deadlifts and squats.

Steps to Perform

  • Step 1: Setting Up: Attach a rope handle to a low pulley cable machine.
  • Step 2: Starting Position: Stand facing away from the machine, feet shoulder-width apart, and grasp the rope handle between your legs.
  • Step 3: Hinge at the Hips: Slightly bend your knees, hinge forward at your hips, and reach back with your arms to feel a stretch in your hamstrings.
  • Step 4: Pull Through: Drive your hips forward, pulling the cable through your legs while keeping your arms straight.
  • Step 5: Squeeze and Stand: At the top of the movement, squeeze your glutes, maintaining a straight back and a braced core.
  • Step 6: Return: Slowly return to the starting position, controlling the movement and keeping tension in your hamstrings.

Swiss Ball Hamstring Curls



Swiss Ball Hamstring Curls are a highly effective exercise for isolating and strengthening the hamstrings. Utilizing a Swiss ball introduces an element of instability, which enhances core engagement and improves balance. This exercise is particularly beneficial for increasing hamstring strength, promoting muscle coordination, and aiding in injury prevention.

Steps to Perform

  • Step 1: Position Yourself: Lie on your back with your feet placed on top of a Swiss ball.
  • Step 2: Lift Hips: Raise your hips off the floor, forming a straight line from your shoulders to your feet.
  • Step 3: Curl the Ball: Bend your knees to roll the ball towards your body, lifting your hips higher as you curl.
  • Step 4: Maintain Control: Keep your hips elevated and core engaged throughout the movement.
  • Step 5: Extend Back: Slowly straighten your legs, rolling the ball back to the starting position.
  • Step 6: Repetitions: Perform a set number of repetitions, ensuring smooth and controlled movements.

Good Mornings



Good Mornings are a powerful exercise that primarily targets the lower back, hamstrings, and glutes. This movement is crucial for developing core stability, improving posture, and enhancing the strength required for other compound lifts like squats and deadlifts. Regular practice of Good Mornings can lead to improved lower back health and overall posterior chain development.

Steps to Perform

  • Step 1: Starting Position: Stand with your feet shoulder-width apart. Place a barbell across your shoulders, just like you would for a back squat.
  • Step 2: Hip Hinge: Keeping your legs straight with a slight bend in the knees, hinge forward at the hips, lowering your torso towards the ground.
  • Step 3: Maintain Alignment: Keep your back straight and your neck in a neutral position. The movement should come from your hips, not your waist.
  • Step 4: Descent Control: Lower down as far as your hamstring flexibility allows without rounding your back.
  • Step 5: The Lift: Engage your hamstrings and glutes to lift your torso back up to the starting position.
  • Step 6: Repetitions: Perform the desired number of reps, focusing on form and control throughout the exercise.

Walking Lunges with Dumbbells



Walking Lunges with Dumbbells are a dynamic lower body exercise that targets the quads, hamstrings, and glutes. They also engage the core and improve balance and coordination. This exercise is excellent for building leg strength, enhancing muscular endurance, and improving functional movement patterns.

Steps to Perform

  • Step 1: Prepare with Dumbbells: Hold a dumbbell in each hand at your sides, standing upright.
  • Step 2: Lunge Forward: Step forward with one leg, lowering your body until both knees are bent at 90-degree angles. Your front knee should be directly above your ankle, and your back knee should hover just above the floor.
  • Step 3: Maintain Posture: Keep your upper body straight, with your shoulders back and core engaged.
  • Step 4: Step Through: Push off with your back foot, stepping forward into a lunge on the opposite leg.
  • Step 5: Walking Motion: Continue moving forward, alternating legs with each step.
  • Step 6: Control and Stability: Focus on controlled movements, ensuring your knee doesn’t extend past your toes on the front foot.


As we wrap up our exploration of the best hamstring exercises, it’s clear that building stronger, bigger hamstrings is not just about enhancing the visual appeal of your legs. It’s about fortifying the foundation of your lower body strength, improving functional performance, and reducing the risk of injuries. The exercises we’ve delved into provide a comprehensive approach to hamstring development, combining the benefits of isolated and compound movements.

Remember, the journey to powerful hamstrings is one of consistency, progression, and attention to form. Whether you’re performing Romanian Deadlifts, engaging in Nordic Hamstring Curls, or mastering the Glute-Ham Raise, each exercise contributes uniquely to your hamstring development. Incorporating a variety of these movements into your routine ensures balanced growth and strength improvement.

So, take these insights and apply them to your training regimen. Embrace the challenge each exercise presents, and witness the transformation in your lower body strength and size. Your hamstrings are a testament to your dedication and hard work. Keep pushing the limits, and let your stronger, bigger hamstrings lead the way to new personal records and enhanced athletic performance.


What makes the hamstrings so important for overall leg strength and function?

The hamstrings, consisting of three major muscles at the back of the thigh, are vital for leg strength and function. They play a crucial role in walking, running, jumping, and stabilizing the pelvis. Strong hamstrings balance the force from the quadriceps, ensuring smooth knee and hip joint movements, which are essential for mobility and stability.

Can strengthening hamstrings help prevent injuries, and if so, how?

Strengthening the hamstrings can significantly help in injury prevention. Strong hamstrings support the knee joint, reducing the risk of strains and tears, particularly common in athletes. They also aid in maintaining proper posture and alignment, which can prevent lower back pain and other musculoskeletal injuries.

What are the best exercises for targeting the hamstrings effectively?

The best hamstring-targeting exercises include Romanian Deadlifts (RDLs), Lying Leg Curls, Stiff-Legged Deadlifts, Nordic Hamstring Curls, Glute-Ham Raises, Single-Leg Deadlifts, Cable Pull-Throughs, Swiss Ball Hamstring Curls, Good Mornings, and Walking Lunges with Dumbbells. These exercises range from isolated movements to compound exercises engaging the entire posterior chain.

How does the Romanian Deadlift benefit hamstring development?

The Romanian Deadlift (RDL) is excellent for hamstring development as it involves a hip-hinge movement that deeply engages the hamstring muscles. It improves flexibility, strengthens the muscles along the back of the thigh, and enhances overall posterior chain development, including the lower back and glutes.

What makes Nordic Hamstring Curls a unique exercise for hamstring strength?

Nordic Hamstring Curls are unique because they focus on eccentric muscle contraction, which is essential for developing muscular power and preventing hamstring injuries. This exercise is highly effective in building hamstring strength and is particularly beneficial for athletes as it significantly reduces the risk of hamstring strains.

Are there any specific techniques to maximize the effectiveness of Stiff-Legged Deadlifts?

To maximize the effectiveness of Stiff-Legged Deadlifts, maintain a slight bend in the knees, keep your back straight and chest up throughout the movement. Focus on hinging at the hips and lowering the weight by stretching the hamstrings, then engaging them to return to the starting position. Proper form and controlled movements are key to targeting the hamstrings effectively.

How do exercises like Good Mornings contribute to hamstring and lower back strength?

Good Mornings are effective for both hamstring and lower back strength. They involve a forward bending motion at the hips, which stretches and strengthens the hamstrings. Simultaneously, they require the lower back muscles to work to maintain proper posture, thus enhancing the strength and stability of the lumbar region.

Can hamstring exercises improve athletic performance in sports?

Yes, hamstring exercises can significantly improve athletic performance. Strong hamstrings contribute to explosive power, speed, and agility, which are crucial in many sports. They also play a key role in injury prevention, allowing athletes to perform at their best with reduced risk of hamstring strains and other leg injuries.

What role do hamstrings play in everyday activities, and how can strengthening them be beneficial?

In everyday activities, hamstrings facilitate movements like walking, climbing stairs, and bending. Strengthening them leads to improved mobility, better posture, and reduced risk of lower back pain. Strong hamstrings also aid in more efficient movement patterns, making daily tasks easier and reducing overall fatigue.

Are there any particular tips for beginners starting hamstring exercises to avoid injury?

For beginners, it’s important to start with lighter weights or bodyweight exercises to build foundational strength. Focus on mastering the correct form before increasing resistance. Gradually progress in intensity and always warm up before exercising to prepare the muscles. Listening to your body and avoiding overexertion is crucial to prevent strain or injury.

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