Hamstring Exercises: 21 Proven Moves for Strong Legs

The best hamstring exercises do more than make the back of your thighs burn. A complete program trains the hamstrings in both of their main jobs: extending the hip and bending the knee.

That means a good routine should include a hip hinge, such as a Romanian deadlift, and a knee flexion movement, such as a seated leg curl or Nordic hamstring curl.

Add single leg work and flexibility training when those match your goal, and you have a much better plan than simply collecting 20 different exercises.

This article is for general information and education. It does not replace medical advice, diagnosis, or treatment.

For broader training guidance, visit the NextFitLife Fitness Hub and Benefits of Exercise Guide.

Hamstring Exercises: Quick Answer

If you want stronger hamstrings, do not train them with curls alone.

Use at least one hip extension exercise and one knee flexion exercise.

A simple combination is:

• Romanian deadlift
• Seated leg curl
• Single-leg Romanian deadlift
• Nordic hamstring curl

That covers far more of the hamstrings' job than doing several versions of the same movement.

What Are the Hamstrings?

The hamstrings sit along the back of the thigh.

The group includes:

• Biceps femoris
• Semitendinosus
• Semimembranosus

Most of the hamstrings cross both the hip and knee.

That is why they help extend the hip and flex the knee.

The short head of the biceps femoris crosses only the knee.

This anatomy gives us an immediate programming clue: one type of movement will not train every function equally.

A Complete Hamstring Workout Needs Two Movement Types

Hip Hinge Work

These exercises lengthen the hamstrings as the hips move backward.

Examples include:

• Romanian deadlift
• Good morning
• Single leg RDL
• Stiff leg deadlift

Knee Flexion Work

These movements train the hamstrings by bending the knee.

Examples include:

• Seated leg curl
• Lying leg curl
• Nordic hamstring curl
• Slider curl

If your program has only deadlifts, add a curl.

If it has only curls, add a hinge.

Why Long Muscle Length Training Matters

The hamstrings can be challenged at different muscle lengths.

A well-known controlled study compared seated and prone leg curls. Both increased hamstring size, but the seated version produced greater overall hamstring growth in that study.

The likely reason is simple: sitting flexes the hip, which places several hamstring muscles in a longer position before the knee curl begins.

This does not make lying curls useless.

It means exercise position can matter.

1. Romanian Deadlift

The Romanian deadlift is one of the best basic exercises for loading the hamstrings through a hip hinge.

How to Do It

1. Stand with the weight close to your thighs.
2. Keep a small bend in your knees.
3. Push your hips backward.
4. Keep the weight close to your legs.
5. Lower until you feel strong hamstring tension without losing your spine position.
6. Drive the hips forward to stand.

Do not chase the floor.

Your bottom position is where you can still control the hinge.

2. Dumbbell Romanian Deadlift

This is the same basic hinge with dumbbells.

It works well for home gyms and for people who do not want to use a barbell.

Keep the dumbbells close to the thighs and shins while the hips travel backward.

If grip strength becomes the limiting factor before your hamstrings, straps can be useful for some lifters.

3. Stiff Leg Deadlift

The stiff leg deadlift uses less knee bend than a Romanian deadlift.

That can increase the stretch sensation in the hamstrings.

Stiff does not mean locked.

Keep enough knee softness to maintain control and avoid turning the exercise into a forced stretch.

4. Good Morning

The good morning is another posterior chain hinge.

A bar rests across the upper back while you send the hips backward.

Start light.

This exercise is not the place to learn hip hinging under a heavy load.

A dowel, empty bar, or light resistance can help you learn the movement first.

5. 45 Degree Back Extension

A back extension bench can train the glutes and hamstrings when you hinge at the hip instead of simply extending the lower back.

Keep the trunk controlled and think about pushing your hips into the pad as you rise.

You do not need to lean far backward at the top.

6. Seated Leg Curl

The seated leg curl is one of the best knee flexion exercises in a gym.

Because the hip is flexed, the biarticular hamstrings begin in a longer position.

Control both directions.

Do not let the machine throw the legs back to the start.

Simple Form Cues

• Set the machine so the knee lines up with the pivot.
• Keep your hips against the seat.
• Curl through a comfortable full range.
• Control the return.

7. Lying Leg Curl

The lying or prone leg curl trains knee flexion with the hips closer to neutral.

It remains a useful hamstring exercise even though the seated curl may provide a longer muscle length stimulus for some of the hamstrings.

Avoid lifting your hips off the pad to finish the rep.

8. Standing Leg Curl

A standing curl lets you train one leg at a time.

This is useful for lighter work, beginners, home bands, or machines that use a standing setup.

Keep the thigh still while the knee bends.

9. Nordic Hamstring Curl

The Nordic hamstring curl deserves its reputation, but it is demanding.

You kneel with the ankles secured, keep the body straight from knees to shoulders, and slowly lower forward by resisting with the hamstrings.

A 2025 systematic review and meta analysis of 42 studies found Nordic training improved eccentric and concentric hamstring strength. High training volumes were not necessary for beginners to make progress.

In athletes, Nordic based programs also have strong evidence for reducing hamstring strain risk when they are used consistently within a training program.

Beginner Version

Use your hands to catch yourself early and push lightly back up.

You do not need to lower all the way to the floor on day one.

10. Assisted Nordic Curl

Use a resistance band, cable, or partner assistance to make the Nordic easier.

This allows beginners to control a longer range before hamstring strength is high enough for a full rep.

Progress by reducing assistance rather than forcing a deeper uncontrolled fall.

11. Glute Ham Raise

The glute ham raise combines knee flexion with hip control.

It is usually performed on a glute ham developer.

The exercise is easier to scale than a full Nordic because the machine provides support and lets you adjust your position.

12. Slider Hamstring Curl

A slider curl is one of the best hamstring exercises at home.

Lie on your back with your heels on sliders, furniture pads, or towels on a smooth floor.

1. Lift the hips.
2. Extend the legs slowly.
3. Pull the heels back toward you.
4. Keep the hips controlled.

If the full version is too hard, lower the hips between repetitions.

13. Stability Ball Hamstring Curl

Place your heels on a stability ball and lift your hips.

Pull the ball toward you by bending the knees, then extend the legs with control.

The moving ball adds a balance demand, so learn the basic bridge first.

14. Single Leg Romanian Deadlift

The single-leg RDL trains the hamstrings, glutes, and balance at the same time.

Keep the pelvis square rather than opening your free hip toward the ceiling.

If balance limits you, lightly hold a wall or rack.

That is not cheating. It lets the hamstring stay the main challenge.

15. Staggered Stance Romanian Deadlift

This is one of my favorite steps between a normal RDL and a full single leg RDL.

Place one foot slightly behind the other as a kickstand.

Most of the load stays on the front leg.

You gain unilateral hamstring work without turning the exercise into a balance test.

16. Single Leg Glute Bridge

A single-leg bridge is simple and useful when equipment is limited.

Lie on your back, plant one foot, and raise the hips.

Moving the working foot slightly farther from the hips can increase hamstring contribution, although the glutes remain heavily involved.

17. Kettlebell Swing

The kettlebell swing is a fast hip hinge rather than a squat with a swinging weight.

It trains explosive hip extension and involves the hamstrings as part of the posterior chain.

Learn a controlled deadlift and hinge before adding speed.

If the movement is mostly an arm raise, the technique needs work.

18. Cable Pull Through

A cable pull through teaches the hip hinge with the resistance coming from behind you.

This can make it easier for some beginners to understand the idea of pushing the hips backward.

Stand far enough from the stack that the cable stays under tension throughout the movement.

19. Reverse Hip Raise

A reverse hip raise uses hip extension while your upper body is supported.

Raise the legs by extending at the hips while keeping the movement controlled.

Do not turn it into a large lower back swing.

20. Supine Hamstring Stretch

Strength and flexibility are different goals.

If you want more hamstring flexibility, stretching can help.

Lie on your back and raise one leg while keeping the other leg comfortable.

Use a strap or towel if needed.

Stop at a strong but tolerable stretch.

Do not bounce.

21. Standing Hamstring Stretch

Place one heel on a low stable surface.

Keep the knee comfortable and hinge gently forward from the hip.

Do not round your back just to touch your toes.

A 2026 meta-analysis covering 84 studies found that repeated stretching programs improve hamstring range of motion. Longer-term repeated stretching was more useful than relying on a brief one-off stretch.

Which Hamstring Exercise Is Best for Each Goal?

A Simple Two Day Hamstring Workout

You do not need all 21 exercises in one week.

That would add variety without adding much value.

Day 1

Day 2

Those rep ranges are examples, not magic numbers.

The 2026 ACSM resistance training guidance emphasizes matching load and volume to your goal while keeping the program consistent enough to follow.

How Hard Should Hamstring Sets Be?

You do not need to reach complete muscle failure on every set.

For general strength and muscle growth, use a resistance that makes the final repetitions challenging while technique stays controlled.

As the exercise gets easier, add a little load, another repetition, or another set when needed.

This is progressive resistance.

The new ACSM guidance also makes a useful point: complicated methods are optional. Consistent training matters more than using an advanced trick every week.

How Often Should You Train Hamstrings?

There is no universal rule that hamstrings must be trained exactly three times each week.

For many people, two well planned lower body sessions provide plenty of opportunity to train them.

ACSM's 2026 guidance recommends training all major muscle groups at least twice per week as a practical general target.

Athletes may need a different schedule around sprinting, matches, or sport training.

If football performance is your goal, see How to Get Fit for Football.

Hamstring Exercises at Home

No machine is required for a useful hamstring workout.

Simple Home Session

1. Dumbbell or backpack Romanian deadlift
2. Single leg RDL
3. Slider hamstring curl
4. Single leg bridge
5. Assisted Nordic curl if you have a safe anchor

Choose two or three movements.

Do not turn a small home workout into five versions of the same hip hinge.

For more home-friendly training ideas, visit the Fitness Hub and Low Impact Cardio Guide.

Can Strength Training Improve Hamstring Flexibility?

Sometimes, especially when resistance training uses a controlled full range of motion.

Long muscle length exercises can challenge strength while the hamstrings are lengthened.

But strength and flexibility are not identical.

If greater range of motion is a specific goal, stretching is still a direct tool.

How Much Hamstring Stretching Do You Need?

The latest 2026 dose-response meta-analysis included 84 studies of people with hamstring shortening.

Repeated stretching programs improved range of motion.

The data also suggest that a tiny one time stretch is less useful than repeated stretching over time.

You do not need to force pain.

A strong but tolerable stretch performed consistently is a better starting point.

Stretching Does Not Replace Strength Training

This is another old fitness claim that needs cleaning up.

Being flexible does not automatically make your hamstrings strong.

And stretching alone should not be sold as a proven way to prevent every hamstring injury.

A 2025 review of hamstring injury prevention highlighted eccentric strengthening, particularly Nordic hamstring exercise, while noting that the effect of stretching alone on injury risk remains less certain.

If you play a sprinting sport, combine strength, progressive sprint exposure, and sensible workload rather than relying on stretching alone.

What Does the Nordic Hamstring Research Say in 2026?

Nordics remain one of the most studied hamstring exercises.

A 2025 systematic review of 42 studies found clear improvements in eccentric hamstring strength after Nordic training.

It also found that beginners did not need huge training volumes during their first weeks.

A separate 2026 systematic review found that Nordic training did not cause a meaningful long-term increase in hamstring stiffness after 6 to 10 weeks, even though a single session can temporarily increase stiffness.

So the Nordic is not simply an exercise that makes your hamstrings permanently “tight.”

Can Hamstring Exercises Prevent Injury?

No exercise can guarantee that you will never strain a hamstring.

But this is one area where the evidence is genuinely useful.

Nordic hamstring training and broader eccentric strength programs have repeatedly been linked with fewer hamstring injuries in high-speed sports when athletes actually perform the program.

Injury risk also depends on:

• Previous hamstring injury
• Sprinting exposure
• Training load
• Fatigue
• Strength
• Sport demands

One exercise is part of the answer, not the whole answer.

Do Tight Hamstrings Cause Lower Back Pain?

This is often stated too strongly.

Hamstring tightness and lower back symptoms can occur together, but that does not prove that tight hamstrings are the cause of someone's pain.

Back pain has many possible contributors.

If your main problem is persistent back pain rather than normal muscle tightness, see the NextFitLife Lower Back Pain Guide and seek professional assessment when needed.

8 Hamstring Training Mistakes to Avoid

1. Doing Only Deadlifts

Add a knee flexion exercise so you train another major hamstring function.

2. Doing Only Leg Curls

Add a hip hinge for loaded hip extension.

3. Chasing a Huge Stretch

The deepest range is not useful if you lose control or round your spine.

4. Starting With Full Nordics

Use assistance or short ranges until you can control the movement.

5. Using Momentum

Control the lowering phase rather than dropping through it.

6. Training Through Sharp Pain

Normal muscle effort is different from sudden sharp pain.

7. Changing Exercises Every Week

Keep key lifts long enough to improve technique and loading.

8. Treating Stretching as Strength Work

Use stretching for range of motion and resistance exercise for strength.

What Should You Do if Your Hamstring Hurts?

Stop treating it like a normal workout if you feel a sudden sharp pain, especially during sprinting, kicking, or a fast hinge.

Signs that deserve medical or physical therapy assessment include:

• A sudden pop
• Significant bruising
• Marked weakness
• Difficulty walking
• Severe swelling
• Pain that does not improve
• A repeat injury in the same area

An injured hamstring needs rehabilitation, not a harder version of the same workout.

Conclusion

The best hamstring exercises are not 21 random movements done in one session.

Build your program around one hip hinge and one knee flexion exercise, then add unilateral work, Nordic training, power, or stretching when those match your goals.

Start with an RDL and a leg curl this week. Learn them well, progress gradually, and let consistency do the work.

References and Sources

1. American College of Sports Medicine. Resistance Training Guidelines Update. 2026.
   https://acsm.org/resistance-training-guidelines-update-2026/
2. Franke RA, et al. Dose Response Relationship for Strength Gains From Nordic Hamstring Exercise. 2025.
   https://pubmed.ncbi.nlm.nih.gov/40991853/
3. Maéo S, et al. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection After Training at Long Versus Short Muscle Lengths.
   https://pubmed.ncbi.nlm.nih.gov/33009197/
4. Optimal Stretching Dose for Improving Range of Motion in People With Hamstring Shortening. 2026.
   https://pubmed.ncbi.nlm.nih.gov/42551249/
5. Risk Factors and Injury Prevention Strategies for Hamstring Injuries. 2025.
   https://pubmed.ncbi.nlm.nih.gov/40757809/
6. Jankaew A, et al. Acute and Long-Term Effects of Nordic Hamstring Exercise Training on Hamstring Muscle Stiffness. 2026.
   https://pubmed.ncbi.nlm.nih.gov/42725587/
7. American Council on Exercise. The Hamstrings Blueprint: Evidence-Based Exercises for Better Function. 2025.
   https://www.acefitness.org/resources/pros/expert-articles/9015/the-hamstrings-blueprint-evidence-based-exercises-for-better-function/

Internal Links + Hub

• NextFitLife Fitness Hub for strength, cardio, mobility, and workout guidance.
• Benefits of Exercise for the broader health benefits of regular physical activity.
• How to Get Fit for Football for sprinting, strength, repeated running, and football conditioning.
• Low Impact Cardio for cardiovascular training without running or repeated jumping.
• Lower Back Pain for a more careful look at back symptoms and common causes.
• Rear Delt Exercises for upper body strength and balanced resistance training.
• Healthy and Active Lifestyle for sustainable exercise, food, sleep, and recovery habits.
• Physical Fitness and Mental Health for the wider benefits of regular movement.

Frequently Asked Questions

What are the best hamstring exercises?

A strong basic combination is the Romanian deadlift plus a seated leg curl. The RDL trains hip extension while the leg curl trains knee flexion. Nordic curls and single leg RDLs can be added for eccentric strength and unilateral control.

What are the hamstrings?

The hamstring group is made up of the biceps femoris, semitendinosus, and semimembranosus muscles along the back of the thigh. They help extend the hip and bend the knee.

Do deadlifts work the hamstrings?

Romanian and stiff-leg deadlift variations strongly load the hamstrings during hip hinging. Conventional deadlifts involve the hamstrings too, but the loading pattern is different.

Are leg curls enough for hamstrings?

Leg curls are useful, but a complete program should also include a hip extension or hip hinge exercise such as a Romanian deadlift.

Is the seated leg curl better than the lying leg curl?

Both can build the hamstrings. One controlled study found greater overall hamstring hypertrophy from seated curls, likely because several hamstring muscles were trained at a longer length.

Are Nordic hamstring curls good?

Yes. Nordic curls have strong evidence for improving eccentric hamstring strength and are widely used in programs designed to reduce hamstring injury risk in running sports.

How many Nordic curls should a beginner do?

Start with a small number of assisted or partial range repetitions that you can control. A 2025 meta analysis found that very high Nordic training volumes are not necessary for beginners to gain strength.

How often should I train hamstrings?

Many people can train the hamstrings within two lower body sessions each week. Training frequency should still match your total workout load, sport, recovery, and goals.

Can I train hamstrings at home?

Yes. Dumbbell RDLs, single leg RDLs, slider curls, bridges, resistance band curls, and assisted Nordic curls can all be used at home.

Do hamstring exercises improve flexibility?

Resistance training through a controlled range can improve mobility for some people. If greater flexibility is the main goal, repeated stretching is also effective for improving hamstring range of motion.

How long should I stretch my hamstrings?

There is no single perfect duration for every person. Current evidence shows that repeated stretching over time matters more than relying on one very short stretch session.

Does stretching prevent hamstring injuries?

Stretching alone should not be relied on as a complete hamstring injury prevention plan. Eccentric strengthening, progressive sprint exposure, and sensible training loads are important in running sports.

Can Nordic curls make hamstrings tight?

A hard Nordic session can temporarily increase hamstring stiffness, but a 2026 systematic review found no significant long-term increase in stiffness after several weeks of Nordic training.

What should I do if I feel sharp hamstring pain?

Stop the exercise. Sudden sharp pain, a pop, bruising, marked weakness, or difficulty walking can indicate an injury that deserves medical or physical therapy assessment.