Hamstring exercises
9 movements that train the hamstrings directly, each with setup cues, the mistakes to avoid and a substitution for every equipment type.
What the hamstrings do
The hamstrings run down the back of the thigh and do two separate jobs: bending the knee and extending the hip. Most of them cross both joints, so training only one job leaves half the muscle underworked.
Hamstring exercises in the library
Every one links to a full form guide — setup, execution, common mistakes and what to do instead if the machine is busy.
Barbell Deadlift
Glutes, Hamstrings
Glute-Ham Raise
Hamstrings
Good Morning
Hamstrings
Kettlebell Swing
Glutes, Hamstrings
Lying Leg Curl
Hamstrings
Nordic Hamstring Curl
Hamstrings
Romanian Deadlift
Hamstrings, Glutes
Seated Leg Curl
Hamstrings
Sumo Deadlift
Glutes, Hamstrings
How to train hamstrings
Twice a week, 8–14 sets. Pair a hip-dominant movement that loads the stretch (Romanian deadlift, good morning) with a knee-dominant one (leg curl, Nordic). Stretch-loaded work in the 8–12 range does most of the building.
The mistake to avoid
Rounding the back on Romanian deadlifts to reach further down. The bar should stop where the hamstrings run out of stretch, not where the spine gives up.
Hamstring exercises by equipment
Whatever your gym has — or does not have.
Bodyweight
2Selectorized Strength
2Also works the hamstrings
These train something else first, but the hamstrings works hard in them — worth counting toward your weekly total.
Hamstring exercises — questions people ask
What are the best hamstrings exercises?
Barbell Deadlift, Glute-Ham Raise, Good Morning, Kettlebell Swing, Nordic Hamstring Curl are the movements to build a hamstrings session around — they load the muscle through its full range and are easy to add weight to over time. Twice a week, 8–14 sets. Pair a hip-dominant movement that loads the stretch (Romanian deadlift, good morning) with a knee-dominant one (leg curl, Nordic). Stretch-loaded work in the 8–12 range does most of the building.
How often should I train hamstrings?
Twice a week, 8–14 sets. Pair a hip-dominant movement that loads the stretch (Romanian deadlift, good morning) with a knee-dominant one (leg curl, Nordic). Stretch-loaded work in the 8–12 range does most of the building.
Can I train hamstrings at home?
Yes — Glute-Ham Raise, Nordic Hamstring Curl need no equipment beyond your bodyweight. Add a band or a pair of dumbbells and most of the rest of this list opens up.
Which hamstrings exercises are best for beginners?
Start with Lying Leg Curl, Seated Leg Curl. Each one has a guided or fixed path, so you can learn the pattern and add load without needing a spotter.
What is the most common hamstrings training mistake?
Rounding the back on Romanian deadlifts to reach further down. The bar should stop where the hamstrings run out of stretch, not where the spine gives up.