The Best Hamstring Exercises to Build Strength and Flexibility

by Evelyn Valdez comments

Let’s be real—growing your hamstrings can feel like an uphill battle. You can squat and deadlift all day, but the hamstrings often don’t respond as quickly as other muscles. Whether they’re stubbornly lagging behind or just don’t seem to pop the way you want, it can be frustrating. But don’t worry, you’re not alone!

The key to unlocking hamstring growth lies in targeted exercises that really hit those muscles from all angles. Below, we’ve compiled the best exercises for hamstrings to help you build strength, improve flexibility, and finally see those gains.

Romanian Deadlifts (RDL)

Romanian Deadlifts are one of the most popular exercises for hamstrings due to their ability to work the entire posterior chain. By keeping the legs mostly straight and hinging at the hips, you create maximum tension in the hamstrings while improving flexibility.

You can do RDLs using a barbell, pair of dumbbells, or kettlebell.

How to do it:

  1. Hold a barbell in front of your thighs.
  2. Keep your spine neutral and hinge at the hips, lowering the weight.
  3. Feel the stretch in your hamstrings as the weights reach shin level.
  4. Drive through your hips to return to standing.

Hamstring Curls (Machine or Swiss Ball)

Hamstring curls are excellent for isolating and strengthening the hamstrings. This movement is particularly good for those looking to target the muscle without engaging other lower-body muscles.

Leg Curls Machine:

  1. Lie face down on the machine.
  2. Curl your legs toward your glutes.
  3. Lower back down in a controlled motion.

Swiss Ball:

  1. Lie on your back, feet on the ball, and lift your hips.
  2. Roll the ball toward you, curling your legs.
  3. Extend your legs to return, keeping your hips raised.

Single-Leg Deadlifts

Single-leg deadlifts add a balance and stability challenge, working each leg individually to ensure symmetrical hamstring strength and activation.

How to do it:

  1. Stand on one leg, holding a dumbbell in the opposite hand.
  2. Hinge at the hips, lowering the weight while keeping your back flat.
  3. Return to standing by driving through the heel.

Bulgarian Split Squats

Bulgarian split squats don't only target the quads! By simply leaning slightly forward during the movement it helps put a greater emphasis on the hamstrings. This unilateral exercise also improves balance and overall leg strength.

How to perform:

  1. Hold a dumbbell in each hand, arms at your sides.
  2. Place one foot on a bench behind you.
  3. Lower into a lunge, bending your front knee.
  4. Push through your front heel to stand back up.

Single-Leg Glute Bridges

Single-leg glute bridges are a fantastic exercise for targeting the hamstrings and glutes. It’s one of the best hamstring exercises for those who want to build muscle without using weights. However, adding a dumbbell can add more resistance to continue driving progress.

How to perform:

  1. Lie on your back with one leg bent and a dumbbell resting on your hips.
  2. Extend the other leg and push through the heel of the bent leg to lift your hips.
  3. Hold at the top, then lower slowly, keeping the dumbbell stable and the extended leg straight.

Glute-Ham Raises

The Glute-Ham Raise is a bodyweight exercise that focuses on the hamstrings and glutes, promoting both strength and endurance. It’s a must-add to any lower body routine. You can also use it using a machine at work.

How to do it:

  1. Secure your feet under a stable surface.
  2. Lower your body toward the ground, keeping your core tight.
  3. Use your hamstrings to pull yourself back up.

Kettlebell Swings

While known for their conditioning benefits, kettlebell swings are also great for building strength in the hamstrings. The explosive movement hinges at the hips and fires up the posterior chain.

How to do it:

  1. Stand with feet shoulder-width apart, holding a kettlebell.
  2. Hinge at the hips, swinging the kettlebell up to shoulder height.
  3. Drive the movement through your hamstrings and glutes.

Good Mornings

Good mornings are another excellent hamstring exercise, targeting the lower back and posterior chain along with the hamstrings. They require a solid form to prevent injury but are highly effective when done correctly.

How to do it:

  1. Place a barbell on your upper back.
  2. Hinge at the hips, lowering your torso while keeping your back flat.
  3. Return to standing by driving your hips forward.

FAQ: Building Hamstring Muscles

Aside from doing the best hamstring exercises, you need to optimize your training. Here are a few frequently asked questions that will help you optimize your hamstring training.

1. How often should I train my hamstrings for optimal growth?

It’s recommended to train your hamstrings 1-2 times per week, allowing for at least 48 hours of rest between sessions. This frequency ensures enough stimulus for growth while giving the muscles time to recover and rebuild stronger.

2. Should I focus on heavy weights or higher reps for hamstring development?

A mix of both is ideal. Heavy weights with lower reps (4-6 reps) build strength, while moderate weights with higher reps (8-12 reps) improve muscle endurance and hypertrophy. Varying your rep ranges can lead to better overall development.

3. Why don’t I feel my hamstrings working during leg exercises?

If you're not feeling your hamstrings engage, it could be a form issue. Focus on hinging at the hips during exercises like deadlifts and ensuring a full range of motion in movements like leg curls. Activating the hamstrings through a proper warm-up, such as banded glute bridges or cable kickbacks, can also help.

4. What supplements can help with hamstring growth?

To support hamstring growth, consider supplements that enhance muscle recovery and protein synthesis.

Protein powder (like whey or plant-based) helps ensure you’re getting enough protein to repair and grow muscles. Creatine can boost strength and performance during your hamstring exercises, allowing for greater gains. Branched-chain amino acids (BCAAs) help reduce muscle soreness and support recovery, which is crucial after tough hamstring workouts.

Just ensure you're getting supplements that offer only what you need, not unnecessary fillers – like 373 Lab Supplements! At 373 Lab, our workout supplements are formulated to perfection––with only the ingredients you need at optimal doses and flavorful.

Elevate your training and recovery with 373 Lab.

woman doing romanian deadlifts