5 Best Hamstring Exercises for Incredible Leg Strength Preventing Injury

Use these hamstring exercises to strengthen your legs for performance and arm your body against injury.

What are the Hamstrings?

The hamstrings are a group of three muscles located in the back of the thigh. They are named the biceps femoris, semitendinosus, and semimembranosus.

The hamstrings originate from the ischial tuberosity, a bony prominence at the base of the pelvis, and attach to the bones of the lower leg.

The primary function of the hamstrings is to flex the knee joint, which means they bend the knee and bring the heel towards the buttocks. They also play a role in extending the hip joint, which means they help move the thigh backwards. The hamstrings are involved in many movements, such as running, jumping, and walking, and are important for athletic performance and everyday activities.

Table of Contents

What are the Hamstrings?
What are the Best Hamstring Exercises?
1. Hamstring Exercises – Barbell Deadlift
How Does the Barbell Deadlift Strengthen the Hamstrings?
2. Hamstring Exercises – Romanian Deadlift
What is the Difference Between the Traditional and Romanian Deadlift?
3. Hamstring Exercises – Glute Ham Raises
4. Hamstring Exercises – Hamstring Curls
5. Hamstring Exercises – Lunges
Why are Strong Hamstrings Important?
Hamstring Exercises Learn More

What are the Best Hamstring Exercises?

There are many exercises that can be effective for strengthening the hamstrings.

It’s important to note that the best hamstring exercises depend on the individual’s fitness level, goals, and any existing injuries or conditions. It’s always a good idea to consult a certified personal trainer or physical therapist to develop a safe and effective exercise plan.

1. Hamstring Exercises – Barbell Deadlift

The barbell deadlift is a compound strength exercise that targets multiple muscle groups, including the hamstrings, glutes, lower back, and upper back. It involves lifting a loaded barbell from the ground to a standing position while maintaining proper form and technique.

To perform a barbell deadlift, you would typically start by standing behind the bar with your feet shoulder-width apart. Your shins should be close to the barbell, and your toes should be pointing forward or slightly outward. You would then reach down to grasp the barbell with both hands, using an overhand or mixed grip, and straighten your back.

To initiate the lift, you would push through your heels and drive your hips forward while lifting the barbell off the ground. As you stand up, you should keep the barbell close to your body and maintain a straight back. At the top of the lift, you would pause briefly before lowering the barbell back down to the ground with control.

The barbell deadlift is a challenging exercise that requires proper form and technique to avoid injury. It is a common exercise in many strength training programs and can be used to improve overall strength, power, and athletic performance. It’s important to start with lighter weights and focus on proper form before increasing the load.

How Does the Barbell Deadlift Strengthen the Hamstrings?

The barbell deadlift is an effective exercise for strengthening the hamstrings, as well as other muscle groups like the glutes and lower back. The hamstrings are heavily involved in the lifting portion of the exercise, as they work to extend the hips and knees to lift the barbell off the ground.

During the lifting portion of the barbell deadlift, the hamstrings work concentrically, which means they contract and shorten to generate force and produce movement. As the barbell is lifted off the ground, the hamstrings are activated to extend the hips and straighten the legs. This results in significant activation and recruitment of the hamstring muscles, leading to increased strength and development.

In addition, the barbell deadlift also works the hamstrings eccentrically, which means they lengthen as they control the descent of the barbell. This eccentric loading can help to increase muscle strength and hypertrophy, or muscle growth, in the hamstrings.

Overall, the barbell deadlift is a highly effective exercise for strengthening the hamstrings, as well as other muscle groups in the lower body and back. It’s important to ensure proper form and technique when performing the exercise to maximize its benefits and avoid injury.

2. Hamstring Exercises – Romanian Deadlift

The Romanian deadlift (RDL) is a popular strength exercise that targets the posterior chain muscles, including the hamstrings, glutes, and lower back. The RDL is similar to a traditional deadlift, but it emphasizes the eccentric or lowering phase of the lift.

As you lower the bar, you should feel a stretch in your hamstrings and glutes. Once you reach the point where you feel a stretch, you would reverse the motion and stand back up to the starting position.

The Romanian deadlift is a highly effective exercise for building strength and size in the hamstrings, as well as the glutes and lower back. Because it emphasizes the eccentric phase of the lift, it can be a particularly effective exercise for building eccentric strength, which is important for preventing injuries and improving performance in activities like running, jumping, and lifting.

What is the Difference Between the Traditional and Romanian Deadlift?

While both the traditional deadlift and the Romanian deadlift are effective exercises for targeting the hamstrings, there are some key differences between the two.

The traditional deadlift involves lifting a loaded barbell from the floor to a standing position, with the bar held in front of the body.

It is a multi-joint exercise that works multiple muscle groups, including the hamstrings, glutes, lower back, and upper back. In the traditional deadlift, the lifter starts with the bar on the floor, grasps the bar with both hands using an overhand or mixed grip, and lifts the bar by extending the knees and hips, maintaining a straight back and keeping the bar close to the body.

The Romanian deadlift, on the other hand, is a variation of the traditional deadlift that emphasizes the eccentric, or lowering phase of the lift, and targets the hamstrings to a greater degree.

In the Romanian deadlift, the lifter starts with the loaded barbell in a standing position and lowers the bar down by hinging at the hips and keeping the legs slightly bent, maintaining a straight back and keeping the bar close to the body.

In the Romanian deadlift, the lifter focuses on lowering the weight while feeling a stretch in the hamstrings, and then lifts the weight back up to the starting position. The Romanian deadlift can be particularly effective for building eccentric strength in the hamstrings, which is important for preventing injuries and improving performance in activities like running, jumping, and lifting.

Overall, both the traditional and Romanian deadlift are effective exercises for building strength and size in the hamstrings, but they differ in their technique and emphasis on specific muscle groups. Incorporating both exercises into a strength training program can help to develop a well-rounded and balanced physique.

3. Hamstring Exercises – Glute Ham Raises

Glute-ham raises are a bodyweight exercise that primarily target the glutes, hamstrings, and lower back muscles. They are performed on a specialized glute-ham developer machine, which allows you to anchor your feet and secure your hips while performing the exercise.

To perform a glute-ham raise, you would typically start by adjusting the machine to your height and securing your feet and hips. You would then lower your upper body towards the ground, keeping your knees and hips on the pad, until you feel a stretch in your hamstrings and glutes. Once you reach the bottom position, you would contract your hamstrings and glutes to lift your upper body back up to the starting position.

The glute-ham raise primarily targets the hamstrings, as they are responsible for extending the hips and bending the knees during the lifting phase of the exercise. The glutes and lower back are also involved in the lifting phase of the exercise, as they work to maintain a stable and aligned position.

The glute-ham raise is an effective exercise for developing strength, size, and muscular endurance in the hamstrings, glutes, and lower back. It can also help to improve posture and athletic performance, as strong hamstrings and glutes are important for running, jumping, and other physical activities.

Overall, the glute-ham raise is a challenging exercise that can be highly effective for developing strength and size in the posterior chain muscles. It’s important to use proper form and technique when performing the exercise to maximize its benefits and avoid injury.

4. Hamstring Exercises – Hamstring Curls

Hamstring curls are an exercise that target the hamstring muscles, which are located at the back of the thigh. There are several variations of the hamstring curl exercise, but one of the most common is the lying leg curl.

To perform a lying leg curl, you would typically start by lying face down on a leg curl machine with your legs fully extended and your ankles secured beneath a padded bar. You would then lift your feet towards your buttocks, bending your knees and contracting your hamstrings as you lift.

The lying leg curl works by isolating and targeting the hamstring muscles, specifically the biceps femoris, semitendinosus, and semimembranosus. As you lift your feet towards your buttocks, the hamstring muscles contract to bend the knee and bring the heel towards the buttocks. The glutes and lower back also assist in the movement, helping to maintain proper alignment and control throughout the exercise.

Hamstring curls can be an effective exercise for building strength, size, and muscular endurance in the hamstrings. They can also be useful for improving athletic performance, as strong hamstrings are important for activities such as running, jumping, and kicking.

However, it’s important to note that hamstring curls primarily work the knee flexion function of the hamstrings and may not provide as much benefit for the hip extension function of the hamstrings, which is important for activities such as sprinting and jumping. Therefore, it’s important to incorporate a variety of exercises into your training program to develop a well-rounded and balanced physique.

5. Hamstring Exercises – Lunges

Lunges are a compound exercise that primarily target the quadriceps, but also work the hamstrings, glutes, and calves. The specific muscles worked during lunges can vary depending on the type of lunge performed and the technique used.

When performing a lunge, the hamstrings work to stabilize the knee joint and maintain proper alignment of the lower body. As you step forward and lower your body towards the ground, the hamstrings also lengthen and stretch. This eccentric loading of the hamstrings can help to develop strength and endurance in these muscles, which is important for preventing injury and improving performance in activities such as running and jumping.

In addition to the forward lunge, other lunge variations that can be effective for strengthening the hamstrings include the reverse lunge and the walking lunge. These exercises involve stepping backwards or alternating steps while performing a lunge, which can provide additional challenge to the hamstrings and glutes.

Overall, lunges can be a highly effective exercise for developing strength and size in the hamstrings, as well as the quadriceps, glutes, and calves. They can also be easily modified to suit different fitness levels and goals, making them a versatile exercise to incorporate into a training program.

Why are Strong Hamstrings Important?

Strong hamstrings are important for several reasons, including:

Injury prevention: The hamstrings play an important role in stabilizing the knee joint and protecting it from injury. Weak hamstrings can increase the risk of knee injuries, such as ACL tears and patellar tendinitis.
Athletic performance: The hamstrings are essential for many athletic activities, such as running, jumping, and kicking. Strong hamstrings can improve speed, power, and agility, which can translate into better athletic performance.
Posture and balance: The hamstrings are part of the posterior chain muscles, which are responsible for maintaining good posture and balance. Strong hamstrings can help prevent lower back pain and improve overall alignment and balance.
Everyday activities: Strong hamstrings are also important for everyday activities, such as walking, climbing stairs, and getting up from a seated position. Having strong hamstrings can make these activities easier and more comfortable.

In summary, strong hamstrings are important for overall physical health and fitness, and can help prevent injury, improve athletic performance, and make everyday activities easier and more comfortable.

It’s important to incorporate exercises that target the hamstrings into your fitness routine to help develop and maintain their strength and function.