How to train your hamstrings
The muscle most people stretch but rarely train hard enough
Anatomy
The hamstrings are a group of three muscles (biceps femoris [long and short heads], semitendinosus, and semimembranosus) running down the back of the thigh from the sit bone (ischial tuberosity) to below the knee. They perform two functions: hip extension (working with the glutes) and knee flexion (bending the knee). Because they cross two joints, the hip angle dramatically affects which function is emphasized. They are among the most commonly strained muscles in sport, largely because most people train them insufficiently in the lengthened position.
How to train it
Hamstrings respond to two distinct loading patterns. Hip-hinge movements (Romanian deadlifts, good mornings, stiff-leg deadlifts) load them in the stretched position (hip flexed, knee extended), which is where growth stimulus is greatest. Knee-flexion movements (lying and seated leg curls) isolate the knee-flexion function. Both are necessary for balanced development. Aim for 6–12 reps on hinges, 10–15 reps on curls, across two to three sessions per week. The most common mistake: rounding the lower back on RDLs to chase more range. You lose tension in the hamstring and gain risk in the spine.
Coaching cues
- Hinge at the hip, not the waist
- Feel the stretch in the hamstring before reversing
- Micro-bend the knees but keep them still during RDLs
- Pull the heel to your body, not your body to the heel
Staple hamstrings exercises
Romanian Deadlift
MachineLying Leg Curls
MachineSeated Leg Curl
BarbellStiff-Legged Barbell Deadlift
BarbellGood Morning
All hamstrings exercises (79)
- 90/90 Hamstring
- Alternating Hang Clean
- Ball Leg Curl
- Band Good Morning
- Band Good Morning (Pull Through)
- Box Jump (Multiple Response)
- Box Skip
- Chair Leg Extended Stretch
- Clean
- Clean Deadlift
- Double Kettlebell Alternating Hang Clean
- Dumbbell Clean
- Floor Glute-Ham Raise
- Front Box Jump
- Front Leg Raises
- Glute Ham Raise
- Good Morning
- Good Morning off Pins
- Hamstring Stretch
- Hamstring-SMR
- Hang Snatch
- Hang Snatch - Below Knees
- Hanging Bar Good Morning
- Hurdle Hops
- Inchworm
- Intermediate Groin Stretch
- Kettlebell Dead Clean
- Kettlebell Hang Clean
- Kettlebell One-Legged Deadlift
- Knee Tuck Jump
- Leg-Up Hamstring Stretch
- Linear 3-Part Start Technique
- Linear Acceleration Wall Drill
- Lunge Pass Through
- Lying Hamstring
- Lying Leg Curls
- Moving Claw Series
- Muscle Snatch
- Natural Glute Ham Raise
- One-Arm Kettlebell Clean
- One-Arm Kettlebell Swings
- One-Arm Open Palm Kettlebell Clean
- Open Palm Kettlebell Clean
- Platform Hamstring Slides
- Power Clean
- Power Clean from Blocks
- Power Snatch
- Power Stairs
- Prone Manual Hamstring
- Prowler Sprint
- Reverse Band Sumo Deadlift
- Reverse Hyperextension
- Romanian Deadlift
- Romanian Deadlift from Deficit
- Runner's Stretch
- Seated Band Hamstring Curl
- Seated Floor Hamstring Stretch
- Seated Hamstring
- Seated Hamstring and Calf Stretch
- Seated Leg Curl
- Smith Machine Hang Power Clean
- Smith Machine Stiff-Legged Deadlift
- Snatch Deadlift
- Snatch Pull
- Split Snatch
- Split Squats
- Standing Hamstring and Calf Stretch
- Standing Leg Curl
- Standing Toe Touches
- Stiff-Legged Barbell Deadlift
- Stiff-Legged Dumbbell Deadlift
- Sumo Deadlift
- Sumo Deadlift with Bands
- Sumo Deadlift with Chains
- The Straddle
- Upper Back-Leg Grab
- Vertical Swing
- Wide Stance Stiff Legs
- World's Greatest Stretch
Train it with MyoAmigo
MyoAmigo's MyoMap heatmap shows your hamstrings volume against an evidence-based weekly band, so you can see at a glance whether you're under-training it. See also how many sets per muscle per week and the training guides.
