1. Romanian Deadlift (RDL)
- Why: Targets hamstrings by emphasizing the hip hinge and stretch in the hamstrings.
- Tip: Focus on pushing your hips back and keeping the bar close to your body.
2. Glute-Ham Raise
- Why: Provides a full range of motion and isolates the hamstrings.
- Tip: Keep control throughout the movement to prevent momentum from taking over.
3. Lying Leg Curl
- Why: Directly isolates the hamstrings, allowing you to target them with maximum tension.
- Tip: Use a slower tempo, especially on the eccentric portion, for better hypertrophy.
4. Seated Leg Curl
- Why: Great isolation exercise that hits the hamstrings in a slightly different position than lying leg curls.
- Tip: Engage the muscle fully by squeezing at the peak of the movement.
5. Stiff-Leg Deadlift
- Why: Similar to the RDL, but with more emphasis on stretching the hamstrings.
- Tip: Keep your knees slightly bent and focus on a deep stretch during the lowering phase.
6. Good Mornings
- Why: A hip hinge movement that significantly stretches and strengthens the hamstrings.
- Tip: Start with light weights and focus on form to prevent lower back strain.
7. Nordic Hamstring Curl
- Why: High activation of the hamstrings throughout the eccentric movement.
- Tip: Use a controlled eccentric phase to maximize hypertrophy benefits.
8. Single-Leg Romanian Deadlift
- Why: Provides unilateral hamstring activation, correcting muscle imbalances.
- Tip: Maintain balance and control for deeper muscle engagement.
These exercises target both the hamstring’s length and strength components for maximal growth potential.