Exercises by muscle

Hamstring exercises.

Hip hinges and knee curls: the exercises that train the back of your thighs best and how to combine them.

As the main muscle
13
As a helper muscle
32
Muscle map: hamstring muscles

Meet the muscles

The hamstrings are three muscles on the back of your thigh. They bend your knee and extend your hip, so they work in both a leg curl and a Romanian deadlift.

To train them fully, combine a hip hinge with a curl. Strong hamstrings also lower the risk of strains when running or sprinting.

  • Hamstrings

The best hamstring exercises

Hamstring workout

A 35-minute hamstring session. Do it once or twice a week, away from other heavy leg days.

  1. Romanian Deadlift3 × 6-10
  2. Seated Leg Curl3 × 10-15
  3. Nordic Hamstring Curl2 × 4-6
  4. Kettlebell Swing3 × 15

All hamstring exercises

Strength11

Mobility and stretching2

As a helper muscle32

FAQ

What is the best hamstring exercise?

Combine the Romanian deadlift with a seated leg curl: one works the hip, the other the knee.

Lying or seated leg curl?

Seated works the hamstrings more stretched and some studies suggest slightly more growth. Both are good.

Do Nordic curls prevent injuries?

Several studies link them to fewer hamstring injuries in athletes. Start with low reps.

How many sets of hamstrings per week?

8-16 weekly sets over 2 days usually works well.

Train your hamstrings with Nuvana.

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