Choose Hamstrings Exercises

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Choose Hamstrings Exercises

Romanian Deadlift ℹ
Good Morning ℹ
Barbell Romanian Deadlift ℹ
Barbell Good Morning ℹ
Barbell Reverse Lunge ℹ
Hamstring Walkout ℹ
Assisted Nordic Curl ℹ
Sliding Leg Curl ℹ
Single-Leg Deadlift Balance ℹ
Bodyweight Glute-Ham Raise ℹ
Cable Reverse Lunge ℹ
Cable Single-Leg Deadlift ℹ
Cable Romanian Deadlift ℹ
Cable Standing Leg Curl ℹ
Cable Kneeling Leg Curl ℹ
Cable Prone Leg Curl ℹ
Dumbbell Reverse Lunge ℹ
Dumbbell Box Step-Down ℹ
Dumbbell Single-Leg Deadlift ℹ
Dumbbell Romanian Deadlift ℹ
Dumbbell Stiff-Leg Deadlift ℹ
Dumbbell Suitcase Deadlift ℹ
Dumbbell Hamstring Bridge ℹ
Sled Pull ℹ
Kettlebell Swing ℹ
Kettlebell Clean ℹ
Machine Good Mornings ℹ
Lying Leg Curl Machine (Prone Leg Curl Machine)ℹ
Standing Leg Curl Machine ℹ
Glute-Ham Raise Machine ℹ
Medicine Ball Reverse Lunge ℹ
Resistance Band Leg Curl ℹ
Smith Machine Reverse Lunge ℹ
Smith Machine Good Morning ℹ
Smith Machine Romanian Deadlift (Smith Machine Deadlift)ℹ
Smith Machine Stiff-Leg Deadlift ℹ
Smith Machine Single-Leg RDL ℹ
Smith Machine Assisted Nordic Curl ℹ

Hamstrings Strength & Posterior Chain Guide

Anatomy & Role

The hamstrings (biceps femoris, semitendinosus, and semimembranosus) perform knee flexion and hip extension. Strong hamstrings prevent ACL tears and fuel explosive hip drive.

Best Exercises

Romanian deadlifts (RDLs), seated leg curls, lying leg curls, and Nordic curls.

Sets, Reps & Volume

10–14 sets weekly. Train both hip extension (RDLs at 6–10 reps) and knee flexion (leg curls at 10–15 reps) to target all muscle heads evenly.

Related Muscle Groups

Legs Glutes Lower Back