Building strong hamstrings doesn’t have to be complicated. In fact, here are five of the best exercises you can incorporate into your routine for effective hamstring training:
- Barbell Romanian Deadlift
- Barbell Good Morning
- Seated Leg Curl
- Lying Leg Curl
- Nordic Hamstring Curl
That’s all you need.
“What about those trendy exercises I see everywhere, like donkey kicks and ankle-weighted kickbacks?”
Don’t bother. Focus solely on these five exercises.
Why just these?
Training your hamstrings is quite straightforward, and using a handful of focused exercises is more than enough. You don’t need to do all five; often, two or three will suffice if done correctly and consistently. You can achieve defined, proportional hamstrings by employing proper form, pushing your limits, and progressively adding weight. Continue reading to discover how.
1. Barbell Romanian Deadlift
How to perform:
- Set the barbell at midthigh height, either using a squat rack or directly on the floor.
- Grip the bar with your hands just outside your thighs and lift it off the rack (or floor). Step back slightly and position your feet shoulder-width apart, turning your toes slightly outward.
- Stand tall, chest out, and brace your core with a deep breath.
- Squeeze the bar tight, keep your arms close to your body, and lower the bar in a straight line while pushing your hips back. Maintain a flat back as you go down.
- Drive your hips forward to bring the bar back to the starting position without losing tension in your core.
- After your last repetition, set the bar back carefully onto the rack or hooks.
Recommended Sets, Reps, and Rest: 3 sets | 4–6 reps | 2–3 minutes rest
Why this exercise matters: The barbell Romanian deadlift allows for heavy lifting while training your hamstrings over a significant range of motion. It also engages your glutes and several other muscle groups efficiently.
Mike’s tip: Consider using lifting straps. They can help you maintain grip strength, preventing your forearms from giving out before your hamstrings do.
Alternatives:
2. Barbell Good Morning
How to perform:
- Set the bar in the power rack at mid-chest height.
- Rest the bar on your upper back, gripping it securely. Stand up to lift it off the rack and step back into a shoulder-width stance.
- Brace your abs, slightly bend your knees, and hinge at the hips to lower the bar toward the floor while keeping your back straight.
- Once you can’t go further without rounding your back, push your hips forward to return to the starting position.
Recommended Sets, Reps, and Rest: 3 sets | 6–8 reps | 2–3 minutes rest
Why this exercise matters: The barbell good morning is very similar to the Romanian deadlift but eliminates the need for grip strength. Rotating between both exercises can offer variety in your routine.
Mike’s tip: Avoid overextending. Lower the bar only to where you feel a stretch. Going lower can lead to injuries.
Alternatives:
3. Seated Leg Curl
How to perform:
- Sit in the leg curl machine; adjust the heel pad to rest near your Achilles tendons.
- Press your heels under the pad until your shins are at least perpendicular to your thighs, then control the return.
Recommended Sets, Reps, and Rest: 3 sets | 8–12 reps | 2–3 minutes rest
Why this exercise matters: Research indicates that the seated leg curl promotes greater hamstring growth compared to the lying version, especially in the upper hamstrings where they attach to the hip.
Mike’s tip: Lower the thigh pad position as much as comfort allows for maximum tension every rep. Keep seated upright to enhance hamstring activation.
Alternatives:
4. Lying Leg Curl
How to perform:
- Lie face-down on the leg curl machine and set the heel pad across your Achilles tendons.
- Press your heels toward your butt until your shins are perpendicular to your thighs, and then return.
Recommended Sets, Reps, and Rest: 3 sets | 8–12 reps | 2–3 minutes rest
Why this exercise matters: The lying leg curl provides a different angle for targeting the hamstrings, making it a valuable addition alongside the seated variation.
Mike’s tip: Set the heel pad as low as possible to maximize tension throughout each rep and consider flexing your glutes to target the upper hamstrings.
Alternatives:
5. Nordic Hamstring Curl
How to perform:
- Kneel on a padded surface, securing your ankles under something stable.
- Keep your body straight, bracing your core and engaging your glutes.
- Lower your torso as slowly as possible, utilizing your hamstrings, and lower as far as you can control.
- Use your hands to assist as needed to return to the starting position.
Recommended Sets, Reps, and Rest: 3 sets | 6–10 reps | 2–3 minutes rest
Why this exercise matters: The Nordic hamstring curl is a fantastic bodyweight option, especially if you lack access to traditional equipment.
Mike’s tip: Progressively make this exercise easier by using your arms for support or working on isometric holds for optimal strength development.
Alternatives:
- Lying Leg Curl
- Glute-Ham Raise
- Stability-Ball Leg Curl
- Slider Leg Curl
3 Effective Hamstring Workouts
Rather than dedicating entire sessions just to hamstrings, integrate them into lower-body or full-body workouts for better balance.
Men’s Lower Body Workout
Barbell Back Squat: 3 sets | 4–6 reps | 2–3 min rest
Barbell Romanian Deadlift: 3 sets | 4–6 reps | 2–3 min rest
Leg Extension: 3 sets | 8–12 reps | 2–3 min rest
Seated Leg Curl: 3 sets | 8–12 reps | 2–3 min rest
Standing Calf Raise: 2 sets | 8–12 reps | 2–3 min rest
This workout covers all lower body areas, ensuring your hamstrings are worked thoroughly while maintaining focus on the rest of your legs.
Women’s Lower Body Workout
Barbell Back Squat: 3 sets | 4–6 reps | 2–3 min rest
Barbell Romanian Deadlift: 3 sets | 4–6 reps | 2–3 min rest
Barbell Hip Thrust: 3 sets | 8–12 reps | 2–3 min rest
Seated Leg Curl: 3 sets | 8–12 reps | 2–3 min rest
This session targets the same muscle groups, adjusting for different priorities, especially glutes.
Hamstring-Focused Leg Day
Barbell Romanian Deadlift: 3 sets | 4–6 reps | 2–3 min rest
Leg Press: 3 sets | 8–12 reps | 2–3 min rest
Seated Leg Curl: 3 sets | 8–12 reps | 2–3 min rest
Lying Leg Curl: 2 sets | 8–12 reps | 2–3 min rest
Leg Extension: 2 sets | 10–15 reps | 1–2 min rest
This plan stresses the hamstrings first, pushing them towards optimal growth without sacrificing energy.
Why You Don’t Need to Isolate Hamstring Training
Efficient training means you don’t need excessive volume to maximize muscle growth.
Excessive sets take away from time better spent on other areas or activities. More importantly, it raises your risk of injury.
You really only need around 10–20 hard sets weekly per muscle group, or 6–10 in a single session, mainly if you’re looking to maintain muscle mass.
A “hard set” is one completed close to your limits, where the last few reps become challenging. If your sets feel easier over time, that’s your cue to increase weights progressively. Quality always surpasses quantity in hamstring training.
Women Should Train Hamstrings Similarly to Men
A note for women: you do not need a different approach to hamstring training than men.
In my experience, many women desire defined legs, and the idea of getting overly bulky is a common concern. However, it’s extremely challenging to achieve muscle hypertrophy without significant hormonal differences, particularly testosterone.
In essence, don’t worry about getting “too big” when following these workout strategies.
Interested in More Workouts?
