Hamstrings often get ignored in workouts. Many people focus only on quads or glutes. But strong hamstrings are just as important. They help you walk, run, jump, and stay balanced. If you want bigger, stronger legs, you can’t skip hamstring training.
The hamstring is a group of three muscles at the back of your thigh. When trained the right way, these muscles give your legs shape and power. Below are 12 of the best hamstring exercises, ranked from beginner-friendly to more advanced. All of them can help you grow and strengthen your legs.
1. Glute Bridge
The glute bridge is one of the simplest exercises to start working your hamstrings. Lie on your back with your knees bent and feet flat on the ground. Keep your arms at your sides. Push your hips up while squeezing your glutes and hamstrings. Pause at the top, then lower slowly.
Do 12 to 15 reps. It’s low-impact and great for beginners. You can do it at home without any weights. Once it becomes easy, you can add a resistance band or hold a dumbbell on your hips.
2. Stability Ball Leg Curl
This exercise adds a little challenge without using machines. Lie on your back and place your heels on a stability ball. Raise your hips so your body forms a straight line. Now roll the ball toward your body by bending your knees. Then roll it back out slowly.
Do 10 to 12 reps. This works your hamstrings and core together. It also helps with balance. The ball makes it harder, but it’s still gentle on your joints.
3. Romanian Deadlift (Dumbbell)
This is a go-to move for hamstring growth. Stand tall with a dumbbell in each hand. Keep your knees slightly bent. Hinge at your hips and lower the weights down your legs. You should feel a stretch in the back of your thighs. Stop when your back is parallel to the floor. Then return to standing.
Keep your back straight and move slow. Do 10 to 12 reps. This movement builds size and strength. It’s simple but powerful.
4. Cable Pull-Through
This is a great machine-based move. Attach a rope to the low pulley on a cable machine. Face away from the machine. Grab the rope between your legs. Bend at your hips and pull the rope forward while standing up straight. Squeeze your glutes at the top.
Do 12 to 15 reps. It feels smooth and targets both hamstrings and glutes. It’s safer than heavy deadlifts if you’re new to lifting.
5. Kettlebell Swing
The kettlebell swing is a full-body move, but it hits your hamstrings hard. Stand with your feet wide. Hold a kettlebell with both hands in front of you. Bend slightly at the knees and swing the kettlebell back through your legs. Then push your hips forward to swing it up to chest height.
The power should come from your hips, not your arms. Do 15 to 20 swings per set. This builds explosive strength and burns calories too.
6. Lying Leg Curl Machine
This gym machine is made for hamstring isolation. Lie face down on the machine. Place your ankles under the padded lever. Curl your legs up as far as you can, then lower slowly.
Do 10 to 15 reps. Adjust the weight so you can move with control. This move targets the lower part of your hamstrings. You can go heavy as you get stronger.
7. Good Mornings
This exercise works your hamstrings and lower back. Stand with your feet shoulder-width apart. Hold a barbell on your upper back like in a squat. Bend at your hips and lower your torso forward until it’s almost parallel to the floor. Then return to standing.
Keep your knees soft and your back straight. Start with light weight to learn the form. Do 8 to 10 reps. This move needs control, but it’s great for building strength.
8. Nordic Hamstring Curl
This is one of the hardest bodyweight moves for hamstrings. Kneel on a mat and hook your feet under something heavy or have a partner hold them. Cross your arms over your chest. Lower your body forward slowly, using your hamstrings to resist the fall. Catch yourself with your hands if needed, then push back up.
It’s very tough but super effective. Try 3 to 5 slow reps. This builds serious strength and helps prevent injuries.
9. Barbell Romanian Deadlift
This is like the dumbbell version but allows you to lift heavier. Hold a barbell in front of your thighs. Keep your knees slightly bent. Hinge at your hips and lower the bar to mid-shin level. Keep your back flat and core tight. Then lift the bar back to the starting position.
Do 8 to 10 reps. This move is great for mass and strength. Just be careful with your form to avoid back pain.
10. Single-Leg Deadlift
This is a balance-based exercise that also hits your hamstrings hard. Hold a dumbbell in one hand. Stand on the opposite leg. Hinge at your hip and lower the weight while your free leg extends behind you. Then return to standing.
Do 8 reps per leg. This move improves strength and stability. It also helps fix muscle imbalances between legs.
11. Hamstring Walkouts
This is a simple move that needs no equipment. Lie on your back with knees bent and feet flat. Lift your hips up. Now walk your feet out step by step until your legs are almost straight. Then walk them back in.
Do 3 to 5 walkouts per set. It’s slow and steady. You’ll feel the burn in your hamstrings and glutes. Great for warming up or cooling down too.
12. Bulgarian Split Squat (Hamstring Focus)
This leg exercise is usually known for hitting quads, but you can shift focus to your hamstrings. Stand a few feet in front of a bench. Place one foot behind you on the bench. Lean slightly forward as you lower down. Push through your front heel to come back up.
Do 8 to 10 reps per leg. Focus on using your hamstrings during the lift. Add dumbbells for more challenge. It helps build strong, balanced legs.
These 12 exercises give you options whether you’re working out at home or at the gym. Mix and match a few of them into your weekly routine. Training your hamstrings 2 times a week is enough for growth. Keep your form clean, rest between sets, and stay consistent.
Strong hamstrings don’t just look good. They help you move better and protect your body from injuries. Start with the easier moves and work your way up. Every rep counts when you train smart.
