The Best Hamstring Exercises for Every Level and Body Type

The best hamstring exercises combine a hip hinge, like the Romanian deadlift, with a knee curl, like the seated or lying leg curl or the Nordic curl. Hinges train the hamstrings through a long stretch, and curls train their knee-bending role. Nordic curls also cut hamstring injuries by about half in sports research, which makes them worth learning.

Why train your hamstrings?

Your hamstrings bend the knee and extend the hip. They are key for sprinting, jumping and protecting your knees, and they balance out your quads. Most people train them less than they train their quads.

What are the top hamstring exercises?

1. Romanian deadlift: the main hinge for size
2. Seated or lying leg curl: easy to learn and good for size
3. Nordic hamstring curl: a lowering-focused curl. Programs that include it reduced hamstring injuries by up to 51 percent (van Dyk et al., 2019)
4. Glute-ham raise: a hard knee curl with hip extension
5. Single-leg RDL: balance and side-to-side strength
6. Stability ball leg curl: a bodyweight option for home
7. Kettlebell swing: hip power and conditioning
8. Good morning: hinge strength with a bar on your back
9. Conventional deadlift: full body strength that uses the hamstrings

How should I train hamstrings at my level?

• Beginners (0 to 6 months): machine leg curl, stability ball curl, dumbbell RDL, glute bridge.
• Intermediate (6 to 18 months): barbell RDL, assisted Nordic curl, single-leg RDL, seated leg curl, kettlebell swing.
• Advanced (18 months or more): deadlift, full Nordic curl, glute-ham raise, deficit RDL.

For size, use 3 to 4 sets of 8 to 12 reps. For strength, 4 to 5 sets of 4 to 6 on the hinges.

How should different body types train hamstrings?

• Lean or narrow frames: RDLs and leg curls with a small calorie surplus.
• Muscular, broad frames: deadlifts, Nordic curls and single-leg work to balance strong quads.
• Carrying more weight: start with leg curls, bridges and swings that are easy on the back, and build hinges as strength improves.
• Pear shape: single-leg glute bridges, seated curls and RDLs for shape and strength.

What are common hamstring training mistakes?

• Rounding the back on RDLs. Push the hips back and keep the bar close.
• Only doing hinges or only doing curls. Do both.
• Rushing the lowering phase. Control it.
• Skipping the warm-up. Hamstrings strain easily when cold.

How much protein do I need to grow?

About 1.6 grams per kilogram of body weight a day covers most people. I used to say 1 gram per pound, which is a bit higher than needed but fine. Read how to figure out your protein needs.

For more, read the glute training guide. If you want a leg program built for you, take the XPL quiz.