Exercises · Muscle group · Updated
Hamstring exercises
Hamstring exercises train the three muscles at the back of the thigh, which bend the knee and extend the hip. That is why the hamstrings need two kinds of exercises: hip hinges such as the Romanian deadlift, and knee curls such as the machine leg curl. Squats load the hamstrings surprisingly little.
- Exercises
- 17 exercise pages
- Most common equipment
- Machine, Dumbbell, Barbell
- Most logged exercise
- Lever Seated Leg Curl
Hamstrings: what hamstring exercises train
- Biceps femoris (biceps femoris)
- The muscle on the outside of the back of the thigh, with a long and a short head. The long head crosses the hip and works in both hip hinges and knee curls. The short head only bends the knee, so it is only loaded in curls.
- Semitendinosus (semitendinosus)
- The muscle on the inside of the back of the thigh extends the hip and bends the knee. It works hard in leg curls and Nordic hamstring curls.
- Semimembranosus (semimembranosus)
- The broad, deep muscle under the semitendinosus. It assists in the same exercises and supports the knee joint from behind.
Most-logged hamstring exercises among SisuLift users
The order comes from how many SisuLift users have logged sets of each exercise. It includes exercises that have a guide page in the exercise library, and it updates as people log their workouts.
How to train your hamstrings
Every week, do at least one hip hinge and one knee curl. Romanian deadlifts and good mornings load the hamstrings in a stretched position. In a study, seated leg curls built more hamstring muscle than lying leg curls, because the hip is flexed and the muscle is more stretched.
In a Romanian deadlift, push your hips back and keep the bar close to your legs until you feel your hamstrings stretch. Your knees stay slightly bent the whole time. Do not chase the floor, because the range of motion ends where your back starts to round.
How many weekly sets for the hamstrings
These are the numbers SisuLift starts your weekly volume from before you have any training history. As your logs build up, the app moves the target based on how your strength develops. Only hard sets count: a direct exercise counts as one set, and an exercise where the muscle assists counts as half a set.
| Experience | Minimum | Target | Upper limit |
|---|---|---|---|
| Beginner | 6 sets | 11 sets | 16 sets |
| Intermediate | 8 sets | 14 sets | 20 sets |
| Advanced | 9 sets | 16 sets | 23 sets |
Minimum is the amount that usually still drives progress. Upper limit is the amount beyond which recovery usually starts to suffer. Split the weekly sets across two or three workouts.
Example workout from the most-logged exercises
The most-logged exercises from different exercise families, compound movements first. Sets, reps and rest are the same ones SisuLift uses for a muscle growth goal.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian Deadlift | 3–4 | 8–12 | 3 min |
| Barbell Good Morning | 3–4 | 8–12 | 3 min |
| Lever Seated Leg Curl | 3 | 10–15 | 1.5 min |
| Lever Seated One Leg Curl | 3 | 10–15 | 1.5 min |
Done twice a week, this adds up to 24–28 sets per week. The rep ranges are those for a muscle growth goal.
Main exercises and their variations
These exercises have their own page with variations, sets and reps and the most common questions in one place.
All hamstring exercises (17)
Every exercise with a guide page in the exercise library, grouped by equipment. The equipment heading takes you to all exercises for that equipment.
Machine5 exercises
Dumbbell5 exercises
Barbell4 exercises
Frequently asked
What is the best hamstring exercise?
The most-logged hamstring exercise among SisuLift users is Lever Seated Leg Curl. The best pair is the Romanian deadlift and the seated leg curl, because together they load the hamstrings at both the hip and the knee. The Nordic hamstring curl is a hard bodyweight exercise that also works well at home.
Romanian deadlift or leg curl?
Both. The Romanian deadlift loads the hamstrings as hip extensors and the glutes at the same time, and it lets you lift heavy. The leg curl loads the hamstrings as knee flexors and also reaches the short head of the biceps femoris, which deadlifts do not load.
How many sets for the hamstrings per week?
At intermediate level SisuLift starts the hamstrings at 14 sets per week, with a minimum of 8. For beginners the target is 11. Split the sets between hinges and curls over two workouts.
Why do my hamstrings cramp during leg curls?
The lying leg curl shortens the hamstrings into a very short position, where cramping is common, especially when the muscle is tired. Lighten the load, do not squeeze the top for too long and try the seated version. A warm-up and a lighter first set help in most cases.
How do you train hamstrings at home?
Nordic hamstring curls with your feet anchored under a sofa, sliding leg curls on a towel on the floor and single-leg Romanian deadlifts with a dumbbell or backpack load the hamstrings well. A glute bridge with your heels further away loads the hamstrings more than the glutes.