Hamstring exercises

Hamstring: 200+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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How the hamstrings work

The hamstrings are three muscles on the back of the thigh: the biceps femoris on the outside, and the semitendinosus and semimembranosus on the inside. Almost all of them cross two joints: they straighten the hip and bend the knee. In sprinting they do both at once, which is why hamstring strains are so common in sport.

How to train it

Because the hamstrings work at two joints, train both jobs. Hinges (the Romanian deadlift, good mornings, swings) work them at the hip, under a long stretch. Curls (lying, seated, Nordic) work them at the knee.

A programme with one of each, twice a week, covers most needs. Nordic curls are widely used in sport to help protect against hamstring strains; start with a few slow reps and build up over weeks. In hinges, push the hips back and keep the back flat. The stretch should be felt in the hamstrings, not the lower back.

Seven to start with

  1. 1
    IntermediateBarbell Romanian Deadlift

    The main heavy hinge, loading the hamstrings at full stretch.

  2. 2
    BeginnerLying Leg Curl

    Isolates the hamstrings at the knee. Easy to learn and to progress.

  3. 3
    BeginnerSeated Leg Curl

    Sitting puts the hip in flexion, so the hamstrings work from a longer position than in the lying curl.

  4. 4
    AdvancedNordic Hamstring Curl

    Very hard lowering work, widely used in sport. Start with a partner or a band and a short range.

  5. 5
    IntermediateSingle-Leg Romanian Deadlift

    One leg at a time, which adds balance and evens out the two sides.

  6. 6
    IntermediateKettlebell Swing

    A fast, powerful hinge for the hamstrings and glutes, and good conditioning.

  7. 7
    AdvancedGlute-Ham Raise

    Works the hamstrings at both the hip and the knee in one movement.

All 200+ hamstring exercises

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