Hamstrings Exercises
79 hamstrings exercises with photo demos and step-by-step instructions.
Hamstrings have two functions — hip extension and knee flexion — so a complete program needs both. Romanian deadlifts and stiff-leg deadlifts dominate the hip-extension end; lying and seated leg curls target knee-flexion. Pair them in the same session 2× per week, 12-18 total sets.
How often should you train hamstrings?
Hamstrings need both hip extension and knee flexion work. Train them twice per week — once via a hip-hinge compound (Romanian deadlift, stiff-leg deadlift, good morning) and once via a curl variant (lying or seated). 12-18 sets weekly is enough for most.
Common hamstrings training mistakes
- Only doing leg curls — curls hit the short head, but Romanian deadlifts cover the long head and the entire posterior chain.
- Rounding the lower back on RDLs — the rep should stop where you lose neutral spine, not where the bar touches the floor.
- Skipping eccentric tempo — hamstrings respond strongly to slow eccentric (3-4 seconds lowering); pure concentric work undertrains them.
Frequently asked questions about hamstrings training
Romanian deadlifts vs leg curls — which is better?
Neither — they hit the hamstrings differently. RDLs train hip extension (powerful long-head loading), leg curls train knee flexion. The best program includes both.
Why are my hamstrings always tight?
Often weakness rather than tightness. Strong, well-trained hamstrings feel less "tight" because they don't spasm-protect against load. Add Nordic curls and stretch after training.
How many sets per week for hamstrings?
12-18 working sets per week is the productive range — split across 2 sessions, with a mix of hip-hinge and knee-flexion movements.
Do squats train the hamstrings?
Only minimally. Squats are quad-dominant; hamstring activation during a squat is roughly 30% of an RDL. Always pair squats with a dedicated hamstring movement.
Are Nordic curls worth it?
Nordic curls are one of the most effective hamstring exercises in the literature — they train heavy eccentrics and have strong injury-prevention data, especially for sprinters and athletes.
All Hamstrings Exercises
- 90/90 Hamstring
- Alternating Hang Clean
- Ball Leg Curl
- Band Good Morning
- Band Good Morning (Pull Through)
- Box Jump (Multiple Response)
- Box Skip
- Chair Leg Extended Stretch
- Clean
- Clean Deadlift
- Double Kettlebell Alternating Hang Clean
- Dumbbell Clean
- Floor Glute-Ham Raise
- Front Box Jump
- Front Leg Raises
- Glute Ham Raise
- Good Morning
- Good Morning off Pins
- Hamstring Stretch
- Hamstring-SMR
- Hang Snatch
- Hang Snatch - Below Knees
- Hanging Bar Good Morning
- Hurdle Hops
- Inchworm
- Intermediate Groin Stretch
- Kettlebell Dead Clean
- Kettlebell Hang Clean
- Kettlebell One-Legged Deadlift
- Knee Tuck Jump
- Leg-Up Hamstring Stretch
- Linear 3-Part Start Technique
- Linear Acceleration Wall Drill
- Lunge Pass Through
- Lying Hamstring
- Lying Leg Curls
- Moving Claw Series
- Muscle Snatch
- Natural Glute Ham Raise
- One-Arm Kettlebell Clean
- One-Arm Kettlebell Swings
- One-Arm Open Palm Kettlebell Clean
- Open Palm Kettlebell Clean
- Platform Hamstring Slides
- Power Clean
- Power Clean from Blocks
- Power Snatch
- Power Stairs
- Prone Manual Hamstring
- Prowler Sprint
- Reverse Band Sumo Deadlift
- Reverse Hyperextension
- Romanian Deadlift
- Romanian Deadlift from Deficit
- Runner's Stretch
- Seated Band Hamstring Curl
- Seated Floor Hamstring Stretch
- Seated Hamstring
- Seated Hamstring and Calf Stretch
- Seated Leg Curl
- Smith Machine Hang Power Clean
- Smith Machine Stiff-Legged Deadlift
- Snatch Deadlift
- Snatch Pull
- Split Snatch
- Split Squats
- Standing Hamstring and Calf Stretch
- Standing Leg Curl
- Standing Toe Touches
- Stiff-Legged Barbell Deadlift
- Stiff-Legged Dumbbell Deadlift
- Sumo Deadlift
- Sumo Deadlift with Bands
- Sumo Deadlift with Chains
- The Straddle
- Upper Back-Leg Grab
- Vertical Swing
- Wide Stance Stiff Legs
- World's Greatest Stretch
Related legs exercises
Quadriceps exercises · Glutes exercises · Calves exercises · Adductors exercises · Abductors exercises