The hamstrings are powerhouse muscles that play a crucial role in your training. Originating from the pelvis, the hamstrings consist of three muscles located at the back of the thigh:
. Biceps Femoris
. Semimembranosus
. Semitendinosus
Best hamstring exercises replicate key movements that load the muscles to build strength. For instance, the leg curl machine targets knee flexion, while Romanian deadlifts focus on the lengthened hamstring and hip extension.
The best hamstring exercises in weightlifting focus on building strength, flexibility, and explosive power through targeted movements. To enhance the overall look of your legs, especially from a side profile, it’s crucial to include targeted the best hamstring exercises in your workout routine. While compound movements will help build functional strength, isolating the hamstrings and really challenging them from time to time will maximize your results.
Table of Contents
Top Best Hamstring Exercises
1. Conventional Deadlift
2. Romanian Deadlift
3. Good Mornings
4. Nordic hamstring curls
5. Hip thrusts
6. Kettlebell Swings
7. Hip extensions & glute-ham raises
8. Rowing
Conventional Deadlifts
A staple in strength training, the deadlift is one of the most powerful exercises for developing the posterior chain. This compound movement targets the hamstrings by engaging their key function hip extension. Deadlifts also build strength and stability in your core, hips, and back, making them a must-have for total-body development.
Romanian Deadlifts (RDLs)
Known for isolating the hamstrings, Romanian deadlifts emphasize the posterior chain by minimizing knee involvement. Keep your knees slightly bent and maintain a flat back as you hinge forward. This exercise delivers both a deep stretch and a strong contraction for the hamstrings, making it one of the most effective movements for targeted development.
Nordic Hamstring Curls
Designed to strengthen the hamstrings’ knee flexion function, Nordic curls are an isolation exercise that enhances muscle hypertrophy. If you lack access to a leg curl machine, use resistance bands or a partner to anchor your feet. These curls challenge the hamstrings through their entire range of motion, helping to build strength and resilience.
Good Mornings
Similar to Romanian deadlifts, good mornings involve a hip hinge but with the load positioned on your back. With a barbell across your shoulders, maintain a flat back and soft knees as you hinge forward. This movement targets the hamstrings, glutes, and spinal erectors, making it an excellent addition to any lower-body routine.
Hip Thrusts
Primarily known for targeting the glutes, hip thrusts also engage the hamstrings through hip extension. To shift the focus more towards the hamstrings, place your feet further away from your body, creating a wider angle. With a bench for support, press your heels firmly into the ground and engage your hamstrings to powerfully lift your hips upward.
Kettlebell Swings
A dynamic hip-hinge movement, kettlebell swings are perfect for building explosive power in the hamstrings. This high-rep exercise combines strength and cardio, making it ideal for HIIT workouts. Remember to keep your back flat and focus on the hinge motion rather than squatting. For Russian swings, stop your arms at shoulder height rather than extending them overhead.
Hip Extensions & Glute-Ham Raises (GHRs)
Using a Glute-Ham Developer (GHD), these exercises are excellent for isolating the hamstrings. Hip extensions focus on moving through hip flexion and extension, while glute-ham raises mimic the movement of a hamstring curl. For both, engage your glutes and hamstrings to maximize activation and strength development.
Rowing
Rowing goes beyond being a simple cardio workout it’s a full-body movement that significantly activates your hamstrings. The pulling motion mirrors aspects of deadlifts and barbell rows, making it a great choice for building endurance and strength in the posterior chain. Ensure proper form to avoid wasting effort and maximize hamstring engagement.
Try these exercises to strengthen, stretch, and build your hamstrings while enhancing your overall athletic performance.