Exercises to build strength, mobility, and injury resilience in your hamstrings
Hamstring exercises
The hamstrings are critical for lower body power, posture, and injury prevention. Located at the back of the thigh, they play a major role in hip extension, knee flexion, and deceleration. Whether you want to increase athletic performance, avoid injury, or develop stronger, more defined legs: hamstring exercises should be a key part of your training routine.
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Assault Bike Run
The Assault Bike Run is a full-body conditioning movement that uses steady pedaling and pushing to build stamina and work capacity.
Back Extension On Stability Ball
The Back Extension on Stability Ball is a controlled bodyweight exercise that strengthens the lower back while improving balance and core control.
Banded Hip Thrusts
Banded Hip Thrusts are a lower-body strength exercise that builds glute power and tension through band resistance.
Barbell Clean And Jerk
The Barbell Clean and Jerk is an explosive full-body lift that builds power, coordination and total-body strength in one fluid movement.
Barbell Deadlift
The Barbell Deadlift is a foundational strength exercise that builds full-body power and proper lifting mechanics and improves control.
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Barbell Front Squat
The Barbell Front Squat is a lower-body strength exercise that builds quad strength while reinforcing an upright, stable squat position.
Barbell Good Morning
The Barbell Good Morning is a hinge-based exercise that strengthens the hamstrings, glutes and lower back while reinforcing proper hip mechanics.
Barbell Hip Thrust
The Barbell Hip Thrust is a compound lower-body strength exercise that builds glute power through loaded hip extension.
Barbell Lunge
The Barbell Lunge is a compound lower-body exercise that builds leg strength, balance and control through unilateral loading.
Barbell Romanian Deadlift
The Barbell Romanian Deadlift is a compound strength exercise that builds hamstring and glute strength while improving hip control.
Barbell Squat
The Barbell Squat is a compound lower-body strength exercise that builds leg power, full-body strength and movement control.
Barbell Step Up
The Barbell Step Up is a lower-body strength exercise that builds leg power, balance, and control through stepping under load.
Barbell Sumo Deadlift
The Barbell Sumo Deadlift is a compound strength exercise that builds lower-body power with a wide stance and upright torso.
Bodyweight Full Squat With Overhead Press
The Bodyweight Full Squat With Overhead Press is a full-body exercise that builds leg strength, shoulder endurance and coordination.
Bodyweight Single Leg Deadlift
The Bodyweight Single Leg Deadlift is a balance-focused exercise that strengthens the hips and legs while improving control.
Bodyweight Squat
The Bodyweight Squat is a foundational lower-body exercise that builds leg strength, mobility and movement control.
Bodyweight Step Up
The Bodyweight Step Up is a lower-body exercise that builds leg strength, balance and control using a simple stepping motion.
Bulgarian Split Squat
The Bulgarian Split Squat is a lower-body exercise that builds leg strength, balance, and control by training one leg at a time.
Burpee
The Burpee is a full-body exercise that builds conditioning, strength, and coordination through a fast, continuous movement.
Burpee Box Jump
The Burpee Box Jump combines a burpee with an explosive box jump to build full-body power, coordination, and high-intensity conditioning.
Butt Kicks
The Butt Kicks are a fast-paced bodyweight movement that improves lower-body coordination, rhythm, and movement efficiency.
Cable Pull Through
The Cable Pull Through is a cable-based hip hinge exercise that trains the glutes and hamstrings with constant tension and low spinal load.
Cable Standing Hip Extension
The Cable Standing Hip Extension is a cable-based exercise that isolates the glutes and builds controlled hip strength with steady resistance.
Dumbbell Deadlift
The Dumbbell Deadlift is a full-body strength exercise that builds the glutes, hamstrings, and back while reinforcing proper hip hinge mechanics.
Dumbbell Decline Lying Leg Curl
The Dumbbell Decline Lying Leg Curl is an isolation exercise that targets the hamstrings by adding resistance through a controlled movement.
Dumbbell Front Squat
The Dumbbell Front Squat is a compound lower-body exercise that builds leg strength while encouraging an upright squat position.
Build strength, flexibility and muscular balance in your lower body
Training goals for hamstring development
Hamstrings often lag behind quads in strength, creating imbalances that affect performance and joint health. Strengthening the hamstrings improves hip drive, sprinting power, and glute-ham coordination. Flexibility also improves when hamstrings are trained through a full range of motion. A balanced lower body not only looks more athletic: it also functions better in sport and daily movement.
Use hip hinges and curls to train the hamstrings through full motion
Best hamstring exercises for strength and performance
Top hamstring exercises include Romanian deadlifts (RDLs), Nordic curls, glute-ham raises, and kettlebell swings. These movements target the hamstrings with either hip extension (RDLs) or knee flexion (curls), stimulating both heads of the muscle group. Isolation movements like lying leg curls or stability ball leg curls allow for higher rep ranges and focused contraction. Using both movement patterns ensures complete development.
Train hamstrings at home or in the gym with minimal gear
Equipment options for hamstring training
At the gym, barbell RDLs, machine leg curls, and cable pull-throughs are excellent hamstring builders. At home, you can use a resistance band, a bench, or even a towel on a smooth surface to perform sliders or banded curls. Glute bridges with your feet elevated also shift more tension onto the hamstrings. Even without heavy equipment, creative resistance and tempo can make hamstring training effective.
Pair hamstring training with glutes or as part of full leg sessions
Training plans featuring hamstring exercises
Hamstrings respond well to being trained 1–2 times per week with a mix of volume and intensity. Combining compound hip hinge movements with isolated curls ensures complete stimulation. Whether part of a posterior chain day or a full leg session, hamstring training should progress in difficulty and be tracked over time. The app helps you build a custom training plan that aligns with your goals: whether it’s building muscle, improving balance, or increasing explosiveness  and includes the right hamstring exercises based on your experience and equipment.
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Frequently asked questions about hamstring exercises
Both are important. Compound lifts like RDLs and good mornings build overall strength and coordination, but isolation exercises like leg curls allow you to directly target the hamstrings and add training volume safely. Combining both approaches produces better results in size, control, and injury prevention.
Chronic hamstring tightness can stem from weakness, poor mobility, or compensation from other muscles. Strengthening your hamstrings through full range exercises can actually reduce tightness over time. Stretching, mobility drills, and avoiding excessive sitting can also help improve flexibility and reduce discomfort.
Training hamstrings 1–2 times per week is effective for most people. If they’re a weak point, consider increasing volume by adding a second weekly session. Allow at least 48 hours of rest between sessions that include heavy or high-volume hamstring work. Proper recovery is key to avoiding strains or overuse issues.
Yes, hamstrings can be trained effectively at home with minimal or no equipment. Exercises like single-leg glute bridges, sliders using towels on hardwood floors, and banded leg curls are all great options. With proper tempo and range of motion, bodyweight movements can deliver real results, especially when done with high reps or added pause holds.
Top hamstring exercises include Romanian deadlifts, glute-ham raises, Nordic curls, and machine leg curls. These exercises target the hamstrings through both hip and knee joint movements, allowing for full development. Using both compound lifts and isolation work ensures you hit every part of the muscle group for strength and balance.
Integrate hamstring exercises into full-body and split routines
