Strong hamstrings are essential for athletic performance, injury prevention, and balanced leg development. Whether you’re lifting for power or aesthetics, these top exercises will build strength, stretch, and stability in your hamstrings.
Romanian Deadlift (RDL)
Why: Focuses on the hamstrings by emphasizing a hip hinge movement and a deep stretch.
Tip: Push your hips back and keep the bar close to your shins throughout the motion.
Glute-Ham Raise
Why: Offers a full range of motion while isolating the hamstrings under bodyweight resistance.
Tip: Perform the movement slowly and control your descent to avoid using momentum.
Lying Leg Curl
Why: Targets the hamstrings directly with machine resistance, perfect for hypertrophy.
Tip: Slow down the lowering phase for better time under tension and muscle activation.
Seated Leg Curl
Why: Hits the hamstrings in a flexed hip position, complementing lying leg curls.
Tip: Squeeze hard at the peak of the curl to fully engage the muscle.
Stiff-Leg Deadlift
Why: Increases hamstring stretch and tension through a straighter leg stance than RDLs.
Tip: Keep knees slightly bent and focus on a slow, deep stretch as you lower the weight.
Good Mornings
Why: An effective hinge movement for posterior chain strength, especially the hamstrings.
Tip: Start light, hinge properly at the hips, and keep your back neutral.
Nordic Hamstring Curl
Why: Highly activates hamstrings during the eccentric phase, ideal for injury prevention and strength.
Tip: Go as slow as possible during the lowering phase and use assistance if needed.
Single-Leg Romanian Deadlift
Why: Builds hamstring strength while improving balance and correcting imbalances.
Tip: Focus on stability and perform with control to deeply engage each hamstring.
These movements are excellent for both beginners and experienced lifters. Combine a few of these exercises in your lower body routine for strong, powerful hamstrings that support your athletic goals.