Recognize hamstring function
Your hamstrings play a vital role in everyday movement, athletic performance, and injury prevention. They sit at the back of your thigh and include three main muscles — the semitendinosus, semimembranosus, and biceps femoris. You rely on them to bend your knees, extend your hips, and generate powerful force when sprinting or jumping. Whether you are walking around town or working on explosive athletic moves, your hamstrings stabilize your hips and knees in ways you might only notice when they become tight or weak.
A healthy hamstring group supports your lower back, helps stabilize the pelvis, and shields your knees from excess strain. But these muscles can be prone to injuries, especially if you neglect proper training. Before you jump into the best hamstring exercises, it helps to understand why strength training can be an excellent route to flexibility gains and better performance.
See why hamstring strength wins
When you think of flush, flexible hamstrings, you might assume you need hours of static or dynamic stretching. However, a systematic review of 11 randomized trials involving 452 participants found that strength training (ST) can improve range of motion (ROM) just as effectively as stretching — sometimes providing additional performance benefits [1]. One reason is that strength-focused exercises, including eccentric (lengthening) movements, have been shown to increase muscle fascicle length and boost flexibility.
Studies also suggest that if you want to improve athletic performance, protect yourself from injuries, and reduce pain, a strengthening approach can be superior to simply relying on static stretching. For instance, increasing the strength of your hamstrings can help counterbalance the work done by your quadriceps. This balance translates to greater stability and lower risk of pulled muscles. In fact, research points out that weak hamstrings are a leading cause of on-field injuries, underscoring the importance of targeted strength-training routines [2].
Still, dynamic warm-ups and post-workout stretches have their place. Many experts, including professional physical therapists, recommend saving static stretches for after your workout, since long static stretches before heavy movements can temporarily reduce your maximal strength [3]. When you incorporate hamstring work alongside proper warm-ups, you set yourself up for both flexibility and strength gains that carry over into your daily activities or sports.
Practice a proper warm-up
You might already have a favorite warm-up routine, but it is generally best to opt for dynamic stretches before a workout. Moves like leg swings, lunges, air squats, or butt kicks help improve hamstring motion without decreasing your strength capacity [3]. Dynamic stretching raises your body temperature and readies the tissue to handle the tension from strength exercises. By mobilizing the hip and knee joints through these controlled motions, you reduce the risk of tweaking your muscles when you advance to heavier loads or more intense movements.
If you have persistent hamstring tightness or pain, it could be a sign of underlying muscle weakness rather than just short muscles. A progressive strengthening program that gradually increases load on your hamstrings can build the tissue resilience you need to loosen up. However, if you experience acute pain during a hamstring workout or suspect an injury, it is wise to consult a physical therapist. They can tailor a rehabilitation program so you can return to training without risking further damage [3].
Try these 10 exercises
You can train your hamstrings in many ways, from bodyweight-only options to heavy barbell lifts. Below are 10 of the best hamstring exercises backed by research and fitness experts. Each helps you build strength, enhance flexibility, and lower your risk of painful injuries. Focus on form, maintain a neutral spine, and select the load or resistance band tension that feels challenging but safe.
1. Nordic hamstring curl
Nordic hamstring curls place a strong emphasis on the eccentric portion of your hamstrings — meaning you strengthen them as they lengthen. This exercise can help prevent or rehabilitate injuries, since eccentric strength is key for controlling high-speed actions like sprinting or sudden direction changes.
- How to do it: Kneel on a soft surface, anchor your ankles under a sturdy object or with a partner, and slowly lower your torso toward the ground. Keep your hips extended and core tight. Once you can no longer control the descent, catch yourself with your hands, then use your hamstrings to pull yourself back to upright.
- Evidence: The Nordic curl is highly recommended for protecting your hamstrings. A 2024 sports physiotherapy review singled it out as the most effective eccentric exercise for preventing hamstring injuries, especially in sports involving rapid sprints [4].
2. Romanian deadlift
Romanian deadlifts (RDLs) are a staple move to target the posterior chain — including your hamstrings — without overly taxing your lower back. By keeping a slight bend in your knees, you create constant tension on the hamstrings as you hinge forward.
- How to do it: Stand with your feet shoulder-width apart, hold a barbell or dumbbells in front of your thighs, and hinge at your hips while maintaining a neutral spine. Lower the weight until you feel a strong stretch in your hamstrings, then squeeze your hamstrings and glutes to return upright.
- Evidence: RDLs are considered a pinnacle hamstring exercise that delivers a deep stretch combined with a powerful contraction [5]. Research also notes that if you want to reduce lower back stress, keep your knees slightly bent and your chest up.
3. Conventional deadlift
While many people perform the conventional deadlift for total posterior chain development, it also heavily engages the hamstrings. This compound movement hits your lower back, glutes, and core as well.
- How to do it: Set up with feet about hip-width apart, barbell on the floor close to your shins. Bend your knees, hinge at the hips, and keep your chest up. Drive through your heels to lift the bar, then lock out at the top by pushing your hips forward.
- Evidence: Conventional deadlifts are described as a fundamental exercise for strengthening the hamstrings through hip extension. They also help reinforce stability in your trunk [5].
4. Single-leg Romanian deadlift (SL RDL)
Single-leg exercises help you work each hamstring independently, which corrects imbalances and boosts stability. SL RDLs challenge your balance, making them great for athletes who need unilateral strength.
- How to do it: Stand on one foot and hold a dumbbell or kettlebell in the opposite hand. Slowly hinge forward at the hip of your standing leg, keeping your back neutral and the lifted leg extended straight behind you. Once you feel a stretch, squeeze your hamstrings and glutes to stand up again.
- Evidence: SL RDLs are widely recommended for improving unilateral strength and balance. They target your hamstrings, glutes, and lower back while forcing your hips and core to stabilize [6].
5. Good mornings
Good mornings are another hip-hinge movement that emphasize your hamstrings and lower back. Performed with proper technique, they can improve your hinge mechanics, which transfers to safer and stronger deadlifts or squats.
- How to do it: Place a barbell across your upper back, as you would for a back squat. Soften your knees slightly. Hinge forward by pushing your hips back, keeping your spine neutral. Stop when your torso is almost parallel to the floor or when you feel a strong hamstring contraction. Return to standing by driving your hips forward.
- Evidence: When you maintain a neutral spine and stable core, good mornings effectively load your hamstrings and help you gain proficiency in the hip hinge pattern [7].
6. Glute-ham raise
Done on a glute-ham developer (GHD) machine, glute-ham raises provide two major training benefits: they strengthen your hamstrings through both knee flexion and hip extension, and they can also support lower back endurance.
- How to do it: Secure your feet in the GHD footplate and position your thighs against the hip pad. Begin in a near-horizontal position. Curl your knees to raise your torso into line with your thighs, and then extend slowly to the start. If this is too challenging at first, use assistance by lightly pushing off a handrail until you develop enough strength.
- Evidence: Glute-ham raises are known for deeply activating the hamstrings while developing your core and glutes simultaneously. They are popular in many CrossFit and commercial gyms [5].
7. Lying hamstring curl
Lying curls, typically done on a machine, isolate the knee flexion function of the hamstrings, letting you focus on direct muscle contraction without the demands of balancing weight. You can also do a similar movement with resistance bands at home.
- How to do it: Adjust the pad of the curling machine so it sits just above your ankles. Lie face down, grip the handles, and keep your core braced. Curl the pad toward your buttocks, focusing on a controlled tempo. Lower back slowly.
- Evidence: Machine exercises like lying curls or seated curls are excellent if you need precise targeting or if you are rehabilitating an injury. They safely increase hamstring volume and help correct muscle imbalances [6].
8. Hip thrust (hamstring emphasis)
Hip thrusts primarily target your glutes, but adjusting your foot placement can shift emphasis onto the hamstrings. When you place your feet a bit farther out in front, you activate the hamstrings behind your knees more strongly.
- How to do it: Sit on the ground with your shoulders against a bench or stable box. Rest a padded barbell across your lap. Position your feet slightly forward so your shins are not completely vertical. Push through your heels to lift your hips until your torso is parallel to the floor. Squeeze your hamstrings and glutes at the top, then lower down in a controlled manner.
- Evidence: Research states that hip thrusts can be especially effective for hamstrings when performed with wider angles at the knee. You will still get plenty of glute involvement, but the hamstrings pick up more of the workload [5].
9. Bulgarian split squat
While Bulgarian split squats primarily target your quads, they also work the hamstrings of your rear leg. By elevating one foot behind you, you challenge your core stability and strengthen each leg in a unilateral pattern.
- How to do it: Stand a couple of feet in front of a bench. Place the top of one foot on the bench behind you. Hold dumbbells by your sides for added load. Slowly lower your body by bending the front knee, then drive through your front heel to stand up. Keep your torso upright and your hips square.
- Evidence: Adding a slight forward lean can increase hamstring and glute activation. Dumbbell and kettlebell variations of this exercise have proven effective for building posterior chain strength, including the hamstrings [6].
10. Kettlebell swing
The kettlebell swing provides a dynamic option for hitting your hamstrings. You generate force by hinging at your hips and driving the kettlebell forward, which demands explosive power from your posterior chain.
- How to do it: Stand shoulder-width apart with a kettlebell in front of you. Hinge down, grab the bell, and hike it back between your legs. Thrust your hips forward forcefully, letting the kettlebell swing up to about chest height. Control the downswing by hinging your hips again. Use your hamstrings and glutes to decelerate the load.
- Evidence: Kettlebell swings have been cited as one of the best moves for activating the biceps femoris — one of your key hamstring muscles — while simultaneously boosting total-body coordination [6].
Aim for smart sets and reps
Whether you prefer bodyweight moves, resistance bands, or barbell exercises, always factor in the volume and frequency that work best for your fitness level. According to some training recommendations, performing up to 10 sets per workout across your hamstring exercises is ideal if you want both strength and endurance gains [2]. Another source states that distributing 10–16 total sets of hamstring work per week could reduce the risk of hamstring injuries by 49 percent [8].
If you enjoy heavier loads, aim for the 6-8 rep range to focus on raw strength, while moderate rep ranges (8-12) can yield a balance of strength and size. Higher rep ranges (15-20) tend to build muscular endurance and help you polish your form without hitting muscle failure too abruptly. Research also highlights the value of rest days — 48 hours between hamstring sessions is common advice, letting your muscle fibers recover and grow.
When training for injury prevention, especially if you are recovering from or prone to hamstring pulls, place extra emphasis on eccentric exercises such as Nordic curls and slow negative phases on RDL variations. Doing so can prepare your hamstrings for the intense loads experienced during sprinting or sudden cutting movements [4].
Finish with lasting tips
- Check your form: Proper alignment and posture keep your lower back safe and your hamstrings fully engaged. If you lose tension in your core or hunch your shoulders, you risk shifting the load away from the hamstrings.
- Warm up dynamically: Perform leg swings, lunges, or other active moves to gradually increase blood flow. Keep static stretches for after your workout.
- Gradually add load: Whether you are using bands, dumbbells, or barbells, progress systematically to avoid sudden overload. If new to Nordic curls or glute-ham raises, start with partial range of motion or assisted versions.
- Listen to your body: Sharp pain or cramping is your sign to pause and evaluate. A mild muscle burn is normal, but persistent pain could indicate that you need a lighter load or professional guidance.
- Be consistent: Even performing hamstring exercises just two times a week can deliver gains in strength, flexibility, and overall resilience.
Your hamstrings are the secret powerhouses of your lower body. When you train them consistently and with the right methods, you give yourself protective armor against pulls and tears, plus a serious boost for all your athletic goals. If you are ready to see how these exercises can reshape your performance, add them to your weekly routine. A bit of planning, a pinch of discipline, and you will soon notice the payoff in your day-to-day movement, agility, and confidence.
