Guides › Hamstrings

1. #1 for hamstrings

   Romanian deadlift

   Home + GymIntermediate3 × 8–10

   Equipment: Barbell or dumbbells

   1. Soft knees
   2. Push the hips back, weight slides down the thighs
   3. Stop when you feel the hamstring stretch

   Common mistake: Rounding the back to reach lower.

2. #2 for hamstrings

   Lying leg curl

   GymBeginner3 × 10–12

   Equipment: Leg curl machine

   1. Pad above the heels
   2. Curl the heels to the glutes
   3. Lower slowly

   Common mistake: Hips lifting off the bench.

3. #3 for hamstrings

   Seated leg curl

   GymBeginner3 × 10–12

   Equipment: Seated leg curl machine

   1. Pad above your heels, thigh pad snug
   2. Curl the heels down and back
   3. Return slowly to straight legs

   Common mistake: Letting the weight yank the legs straight.

4. #4 for hamstrings

   Nordic curl

   HomeAdvanced3 × 3–6

   Equipment: Feet anchored under a sofa

   1. Kneel on a cushion, feet anchored
   2. Lower your body forward as slowly as possible
   3. Catch with your hands, push back up

   Common mistake: Bending at the hips.

5. #5 for hamstrings

   Conventional deadlift

   GymAdvanced3 × 3–5

   Equipment: Barbell

   1. Bar over mid-foot
   2. Brace, flat back, push the floor away
   3. Lock hips and knees together

   Common mistake: Jerking the bar off the floor with a round back.

6. #6 for hamstrings

   Kettlebell swing

   Home + GymIntermediate4 × 15–20

   Equipment: Kettlebell

   1. Hike the kettlebell back between your legs
   2. Snap the hips forward to float it to chest height
   3. Let it fall back and hinge again

   Common mistake: Squatting the swing or lifting with the arms.

7. #7 for hamstrings

   Stiff-leg deadlift

   GymIntermediate3 × 8–10

   Equipment: Barbell or dumbbells

   1. Legs almost straight
   2. Lower the bar down the legs with a flat back
   3. Stand up by driving the hips forward

   Common mistake: Rounding the back.

8. #8 for hamstrings

   Single-leg RDL

   HomeIntermediate3 × 8 / leg

   Equipment: None (hold a bottle for load)

   1. Stand on one leg, soft knee
   2. Hinge forward as the back leg goes back
   3. Keep the hips square

   Common mistake: Opening the hip to the side.

9. #9 for hamstrings

   Glute-ham raise

   GymAdvanced3 × 5–8

   Equipment: GHR bench

   1. Knees on the pad, feet locked in
   2. Lower your torso forward with a straight body
   3. Curl back up with the hamstrings

   Common mistake: Bending at the hips.

10. #10 for hamstrings

    Slider leg curl

    HomeIntermediate3 × 8–12

    Equipment: Sliders or a towel on a smooth floor

    1. Lie on your back, heels on sliders
    2. Lift the hips into a bridge
    3. Slide the heels out and back in, hips up

    Common mistake: Hips dropping as the legs straighten.