9 Essential Hamstring Exercises for Stronger, More Flexible Legs
Learn trainer-backed routines that correct muscle imbalances and elevate your mobility.
Your hamstrings are crucial to nearly every movement involving your lower body, yet they’re often neglected during workouts. Learning how to strengthen and stretch these muscles can transform leg strength, boost mobility, and help prevent injury. Learn from top trainers the best hamstring exercises and why they’re vital for your health.
Why Focus on Hamstring Training?
Do you wake up stiff, struggle in yoga poses like downward-facing dog, or notice discomfort after a run? Tight or weak hamstrings may be the cause. Many people have dominant quadriceps (front thigh muscles) and underdeveloped hamstrings, leading to muscle imbalances that can increase the risk of knee and leg injuries. By incorporating hamstring-specific moves into your routine, you’ll develop balanced strength and improve overall lower body performance.
What Are the Hamstrings?
The hamstrings consist of three muscles located along the back of your thigh. They connect at your hip and run down to just below the knee. These muscles allow you to:
- Extend your legs backward (hip extension)
- Bend your knees
- Support hip and torso alignment
Strong hamstrings stabilize your knee joint and help maintain proper posture and efficient movement patterns throughout daily life and exercise.
Benefits of Hamstring Exercises
- Improved Leg Strength: Greater muscle power aids in walking, running, jumping, and lifting.
- Injury Prevention: Balanced hamstrings support the knee and reduce your risk for common strains and sprains.
- Enhanced Flexibility and Mobility: Properly trained hamstrings help you move more freely and with a greater range of motion.
- Better Athletic Performance: Hamstring conditioning is vital for athletes in running, cycling, dancing, and most sports.
- Reduction of Muscle Imbalances: Focusing on hamstrings helps prevent quads from overpowering leg mechanics.
How to Structure Your Hamstring Workout
For optimal results, select several exercises from the list below. Perform 15 to 20 repetitions per exercise, and repeat for three sets. You may structure your workout as a circuit (cycling through different exercises with little rest) or complete all sets of one movement before moving on.
The 9 Best Hamstring Exercises
Here are nine highly effective hamstring movements—each with step-by-step instructions and tips to maximize safety and results. Most require minimal or no equipment, making them accessible for every fitness level.
1. Stability Ball Hamstring Curl
Why: Chosen by trainers as the single most effective way to target the hamstrings, this exercise uses an exercise ball to engage your core while challenging stability and muscular endurance.
- Lie on your back, placing your heels on top of a 45–65cm stability ball, legs fully extended.
- Lift your hips off the ground into a bridge position.
- Engage your core and hamstrings, then bend your knees to roll the ball toward your glutes, pulling your feet in until your knees form a 90° angle.
- Slowly extend your legs to return to the start.
- Repeat for the prescribed reps, moving with control.
Trainer tip: Go slow to keep the ball stable and prevent it from slipping. This exercise also works your glutes and low back stabilizers.
2. Deadlift
Why: A classic for building total posterior chain strength, including hamstrings, glutes, and lower back. Deadlifts can be performed with dumbbells or a barbell.
- Stand with feet hip-width apart, holding a weight in each hand or a barbell in front of your thighs.
- Hinge at your hips, keeping your back flat, chest open, and knees soft (not locked).
- Lower the weights toward your feet/shins until you feel a stretch in the back of your legs.
- Drive through your heels and extend your hips to return to standing.
Trainer tip: Focus on hip movement rather than bending your lower back. If you’re a beginner, start with light weights to master form.
3. Single-Leg Deadlift
Why: This variation isolates each hamstring individually and challenges your balance and core stability.
- Start standing, holding a light dumbbell in your left hand.
- Balance on your right foot, knee slightly bent; hinge forward at the hip, letting your left leg extend straight back as you lower the weight towards the ground.
- Keep your back flat and hips level. Only lower as far as you can maintain balance and control.
- Return to standing, and repeat for reps before switching sides.
Trainer tip: Focus on slow, steady movement—a slight wobble is normal!
4. Glute Bridge
Why: A staple move for strengthening hamstrings and glutes while teaching your muscles to stabilize your core and hips.
- Lie on your back, knees bent, feet flat on the ground hip-width apart, hands by your sides.
- Press your heels into the floor and lift your hips up until your body forms a straight line from shoulders to knees.
- Pause at the top, squeezing your glutes and hamstrings, then slowly lower down.
Trainer tip: For more intensity, try single-leg glute bridges or place your heels on an elevated surface.
5. Sumo Squat
Why: This squat variation places extra emphasis on the hamstrings and inner thighs by increasing range of motion and outward toe positioning.
- Stand with feet wider than shoulder-width apart, toes turned slightly outwards.
- Keeping your chest tall and core engaged, squat down by bending your knees and pushing your hips back, lowering until your thighs are parallel to the floor (or as low as you can comfortably go).
- Drive through heels to return to standing.
Trainer tip: Add dumbbells for extra resistance once you’ve mastered the bodyweight version.
6. Good Morning
Why: A powerful move for posterior chain strength, especially targeting hamstrings and the lower back.
- Stand with feet hip-width apart, hands behind your head or holding a light barbell on your shoulders.
- With a soft knee bend, hinge from your hips and lower your torso forward until it’s nearly parallel to the ground, keeping your back straight.
- Return to standing by squeezing your hamstrings and glutes.
Trainer tip: Start without added weight until you master the movement.
7. Swiss Ball Leg Curl
Why: A dynamic challenge for your hamstrings, glutes, and the muscles that stabilize your spine.
- Lie on your back with your heels resting on a stability ball, arms by your sides for support.
- Lift your hips to form a bridge.
- Dig your heels into the ball, curl it toward your glutes by bending your knees.
- Reverse the motion to roll the ball away and lower your hips down.
Trainer tip: Maintain slow, controlled form to maximize hamstring activation and reduce wobbling.
8. Reverse Lunge
Why: A multi-joint move that builds leg and hamstring strength, also improving balance and coordination.
- Stand upright, feet together.
- Step back with your right foot and lower your body, bending both knees to about 90°.
- Return to standing by pushing off the back foot, alternating sides each rep.
Trainer tip: Hold weights at your sides for extra intensity, but maintain upright posture and strong core engagement.
9. Romanian Deadlift (RDL)
Why: One of the most direct ways to strengthen hamstrings and glutes, especially effective for building muscle endurance and reducing injury risk.
- Stand with feet hip-width apart, holding a barbell or dumbbells just in front of your thighs.
- With a soft knee, hinge forward at the hips, pushing your hips back and lowering the weights as far as your mobility allows while keeping your back neutral.
- Return to standing by initiating the movement at your hips—not your lower back.
Trainer tip: Keep the weights close to your legs throughout the movement and avoid rounding your spine.
Tips to Get the Most Out of Your Hamstring Workouts
- Always start with a brief warm-up (e.g., five minutes of light cardio or dynamic lower-body stretches).
- Incorporate both bilateral (two-legged) and unilateral (single-leg) moves to ensure balanced strength between sides.
- Focus on form over weight; quality repetitions are more effective and safer than heavy, sloppy lifts.
- Stretch your hamstrings after each session to maintain flexibility and reduce tightness.
- Mix up your routine every few weeks to avoid plateaus and stimulate new muscle growth.
Common Mistakes to Avoid
- Overarching your back during lifts—instead, keep your spine neutral.
- Relying solely on machines—free weights and bodyweight moves recruit stabilizing muscles and challenge core control.
- Skipping hamstrings on ‘leg day’—balanced training prevents overdeveloped quadriceps and reduces injury risk.
- Moving too quickly—slow, controlled movement maximizes muscle engagement.
How Hamstring Training Prevents Injury
Research strongly supports hamstring strengthening—especially eccentric exercises (where the muscle lengthens under load)—for lowering risk of strains and tears, particularly in athletes. Balanced hamstrings prevent the quads from overpowering the knee, a common cause of injury. Intelligent hamstring exercise programming not only boosts sports performance but also aids in daily functioning, from climbing stairs to walking and bending.
Key injury-preventing strategies include:
- Prioritizing both strength and flexibility
- Progressigning intensity and volume gradually to prevent excessive soreness
- Including exercises that challenge neuromuscular control (e.g., single-leg drills, balance-focused movements)
Sample Hamstring Workout Plan
| Exercise | Sets | Repetitions |
|---|---|---|
| Stability Ball Hamstring Curl | 3 | 15–20 |
| Deadlift | 3 | 15–20 |
| Single-Leg Deadlift | 3 | 12–15 (each leg) |
| Glute Bridge | 3 | 20 |
| Sumo Squat | 3 | 15–20 |
Rest 30–60 seconds between sets. Perform this sequence two to three times per week for best results.
FAQs: Hamstring Exercise Best Practices
How often should I train hamstrings?
For most people, two to three sessions per week is sufficient, provided you allow at least 48 hours between intense hamstring workouts for recovery and muscle growth.
Should I stretch my hamstrings before or after workouts?
Dynamic stretching and mobility exercises are best before training to warm up. Save static stretching for after your workout to help increase flexibility and aid recovery.
What equipment do I need for these exercises?
Most moves can be performed with just a stability ball, dumbbells, or a barbell. Some are bodyweight-only and require no equipment at all. For beginners, start with what you have at home.
Are these exercises suitable for beginners?
Yes. Many of the moves, such as glute bridges and bodyweight deadlifts, can be adapted for all fitness levels. Focus on mastering proper form before increasing the weight or complexity of the movements.
Can hamstring exercises help reduce lower back pain?
Strengthening the hamstrings supports the pelvis and spine, which may reduce strain on the lower back. Incorporate core and glute work for even better results.
Key Takeaway: Make Hamstrings a Priority
Incorporating targeted hamstring exercises into your weekly routine is essential for muscle balance, joint health, and total-body strength. By following science-backed protocols and mastering correct technique, you’ll build legs that are both strong and resilient—ready for whatever challenges your workouts or daily life bring.
References
- https://www.prevention.com/fitness/a42622648/hamstring-exercises/
- https://www.jospt.org/doi/10.2519/jospt.2010.3047
- https://www.hingehealth.com/resources/articles/hamstring-strengthening-exercises/
- https://www.prevention.com/fitness/a46597477/hamstring-stretches/
- https://www.prevention.com/fitness/fitness-tips/a65252950/walking-stretches-prevent-injuries/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12034042/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5294945/
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