10 Best Hamstring Exercises to Sculpt Your Legs

Key Takeaways

• You grow with variety: Alternate seated and Nordic curls for complete hamstring development.
• Your volume matters: Stick to the most volume you can recover from consistently to avoid overtraining or underperforming.
• You need exercises that stretch: Work muscles in lengthened positions for better results.
• You can push limits: Use partial reps after failure for added growth.
• Your calves prefer standing: Choose standing calf raises for stronger results.

Looking for the best exercises to sculpt your hamstrings? You've come to the right place.

In this expert review, we analyze, critique, and expand on PhD student Daniel Plotkin's research-based training strategies. Every recommendation has been fact-checked by experts, including an exercise scientist with over two decades of hands-on gym experience, to ensure you get practical, trustworthy insights.

Why should you trust this guide? We dive deeper than surface-level advice, giving you lesser-known strategies and tips to avoid plateaus and enhance your training efficiency. Whether you're looking for better results or more effective ways to train, this guide has you covered.

Keep reading to explore proven strategies for better workouts, faster progress, and a stronger, healthier body.

Related:

• 3 Leg Workouts for Muscle Hypertrophy (10 Best Exercises)
• Arnold Schwarzenegger Workout for Hamstring Growth
• Good Exercises for Muscle Gain: Expert Guide [In-depth]

In a Nutshell: Hamstring Gains Made Simple

10 Best Hamstring Exercises

1. Seated Hamstring Curls: Excellent for targeting most hamstring heads, especially in a lengthened position, promoting overall growth.
2. Nordic Curls: Focuses on the short head of the biceps femoris and improves eccentric strength, essential for athletes.
3. Romanian Deadlifts: A hip-dominant move that emphasizes the hamstrings while also engaging the glutes, ideal for balanced development.
4. Lying Hamstring Curls: Provides a controlled environment to isolate and strengthen the hamstrings effectively.
5. Bulgarian Split Squats: A unilateral exercise that corrects muscle imbalances and enhances overall coordination.
6. Single-Leg Romanian Deadlifts: Targets each leg individually, improving balance and addressing asymmetries.
7. Standing Calf Raises: While primarily a calf exercise, it indirectly benefits the hamstrings through improved lower body stability.
8. Hip Thrusts: Enhances glute-hamstring synergy, contributing to overall posterior chain strength.
9. Glute Bridges: An effective exercise for engaging the hamstrings and glutes simultaneously, often with isometric holds for added intensity.
10. Leg Swings (Dynamic Stretching): Prepares the hamstrings for heavier lifts by improving flexibility and reducing injury risk.

These exercises, when integrated into a balanced routine, can lead to comprehensive hamstring development and prevent training plateaus.

Evidence-Based Hamstring Training

A recent study compared two different hamstring exercises: Nordic curls and seated hamstring curls. Researchers focused on untrained individuals to assess how each exercise impacted muscle growth. The intriguing findings revealed that the seated hamstring curls produced greater growth across most hamstring heads.

However, there was an exception. The short head of the biceps femoris showed more growth in the Nordic curl condition. This highlights the complexity of muscle growth and the need for exercise variation.

For instance, strong hamstrings improve athletic performance by enhancing sprint speed and jump power. This makes exercises like Nordic curls essential for athletes aiming to boost their explosive strength.

Studies on Untrained Individuals

Research involving untrained individuals often provides clearer insights into muscle responses. When subjects have no prior training history, it removes confounding factors. This allows researchers to pinpoint how specific exercises affect muscle growth without the noise of previous training adaptations.

In the study comparing Nordic and seated curls, untrained participants displayed significant growth from both exercises. The key takeaway here is that untrained individuals can respond dramatically to new stimuli, making them ideal subjects for such research.

Stretch and Muscle Growth Assumptions

There's a common assumption that stretching a muscle before or during exercise enhances growth. However, the relationship is more nuanced. Research shows that muscles worked in a lengthened position tend to grow more effectively, but this isn't a universal truth for all muscle groups.

For example, the seated leg curl places the hamstrings in a more lengthened position, which correlates with increased growth. Yet, exercises like the Nordic curl, which may not stretch the muscle in the same way, still lead to growth in specific muscle heads.

Volume Landmarks

Understanding training volume is crucial for maximizing muscle growth. Volume landmarks help identify the optimal number of sets and reps for growth. For instance, the concept of Maximum Adaptive Volume (MAV) suggests that there's a threshold where additional work may not yield better results.

In practice, if you train a muscle group too infrequently, you might not reach your Maximum Growth Potential (MGP). Therefore, balancing volume and frequency is essential to achieve the best results in muscle hypertrophy.

For example, optimizing training volume strengthens the hamstrings, which improves lower body stability. This added strength helps reduce the likelihood of knee injuries, especially during high-impact activities like jumping or cutting.

Maximize Growth Potential

To maximize your growth potential, consider factors beyond just lifting weights. Sleep is crucial. Poor sleep can lower your Maximum Adaptive Volume (MAV). If you want to grow, prioritize rest.

Cardiovascular exercise is another consideration. While it improves overall fitness, excessive cardio can reduce muscle growth potential. Endurance athletes often struggle to gain muscle mass despite high training volumes.

Your training volume is important, but understanding how your body responds to that volume is crucial. Find the right balance between lifting weights and recovery to optimize muscle growth.

Rep Ranges and Weight

Rep ranges play a significant role in muscle growth. Research shows you can effectively grow muscle across a variety of rep ranges. Commonly the range of five to thirty reps is often suggested.

Interestingly, studies indicate that both lower and higher rep ranges can elicit muscle growth. However, training with too few reps may not be optimal for all muscles. The quads, for example, may not respond well to very low rep ranges.

When training, focus on maintaining good form while pushing your limits. If you're consistently hitting rep targets, your muscles will adapt and grow over time. Adjust your weights and reps based on your performance.

Beyond Failure

Training beyond failure can be an effective strategy for muscle growth. Recent studies show that pushing past the point of failure can lead to increased muscle hypertrophy.

In one study, subjects performed calf raises to failure, while another group continued until they could no longer initiate movement. The results indicated that pushing beyond failure may accumulate more hypertrophic volume.

This technique can be particularly beneficial for exercises where the failure point is in the shortened position. Consider integrating partial reps at the end of your sets to enhance results.

Seated Calf Raises Hate

Seated calf raises often get a bad rap, and recent studies support this sentiment. Evidence suggests that standing calf raises may yield better muscle growth in the gastrocnemius.

The seated position reduces the leverage of the gastrocnemius, making it less effective for hypertrophy. In fact, studies have shown minimal growth in the seated condition compared to standing calf raises.

If you're looking to build your calves, prioritize standing variations over seated ones. Explore different calf raise exercises to find what works best for you.

Neuromechanics Matching

Neuromechanical matching is a concept that explains how muscles are chosen for specific actions based on their leverage. Muscles that cross two joints may be better leveraged in certain positions than others.

This concept emphasizes the importance of training muscles in positions where they are most effective. If a muscle lacks leverage in a specific position, it may not generate enough tension to promote growth.

In practice, this means you should consider the leverage of muscles when designing your training program. Focus on exercises that allow muscles to work from their strongest positions to maximize hypertrophy.

Neuromechanic Matching vs Stretch Under Load

Neuromechanical matching suggests that muscles are engaged in specific positions where they can exert maximum force. This principle implies that training in mid-range positions might yield better results for some muscles, like the triceps. However, recent evidence complicates this notion.

For instance, while it’s often said that the triceps are best trained in a mid-range position, data shows that lengthened positions may produce superior results. This creates a dilemma when trying to decide which approach is more effective.

Some muscles respond better to stretched positions than previously thought. The glutes, for example, are often considered more effective in a shortened position. Yet, studies indicate that they may actually grow more with partial range exercises that emphasize stretching.

This inconsistency highlights the complexity of muscle responses. It's important to remain open to the idea that training adaptations can vary widely among individuals. Factors such as muscle fiber composition, gender, and even personal biomechanics can influence how a muscle responds to different types of training.

In practice, you might find that certain muscles respond better to stretching under load, challenging the traditional views of neuromechanical matching. In many cases, adopting a flexible approach to training can help you discover what works best for your body.

Expert Corner: Proven Strategies & Hidden Gems

Practical Applications

• Incorporate variety for balanced growth: Use seated hamstring curls to target most hamstring heads and Nordic curls for the short head of the biceps femoris. For practical implementation, include 3–4 sets of seated curls twice a week and 2–3 sets of Nordic curls as part of your routine. This variety ensures comprehensive development.
• Focus on lengthened positions: Research shows that working muscles in a lengthened position promotes growth. Use seated curls or Romanian deadlifts, ensuring a controlled stretch at the bottom of each rep. Aim for 8–12 reps per set to optimize muscle activation.
• Train within your Maximum Adaptive Volume (MAV): Avoid overtraining by gradually increasing volume. For hamstrings, aim for 10–14 sets per week, split across two sessions. Monitor recovery and adjust based on fatigue or soreness levels.
• Push past failure strategically: Add partial reps after failure to maximize hypertrophy. For example, after completing a set of seated leg curls, perform 3–5 partial reps in the shortened range of motion to recruit additional muscle fibers.
• Prioritize standing calf raises for calves: To target the gastrocnemius effectively, replace seated calf raises with standing variations. Perform 3 sets of 12–15 reps, ensuring a full range of motion with a pause at the top and bottom.

Examples

• Perform 3 sets of Romanian deadlifts (10–12 reps) on Monday and 4 sets of seated curls (8–12 reps) on Thursday for balanced hamstring growth.
• After a set of standing calf raises, add 5 partial reps at the top to fully engage the gastrocnemius.

Fact-Check of Key Points

• Nordic and seated curls comparison: While the claim that seated hamstring curls promote greater growth in most hamstring heads is supported by evidence, the assertion that Nordic curls exclusively benefit the short head of the biceps femoris might oversimplify the exercise's effects. Both exercises can contribute to overall hamstring development, depending on individual biomechanics and execution.
• Stretch under load assumption: The emphasis on lengthened positions for muscle growth, such as in seated leg curls, is valid for many muscles, including the hamstrings. However, claiming this as universally superior for all muscle groups may ignore individual differences and other effective training techniques.
• Maximum Adaptive Volume (MAV): The importance of training within MAV is well-established, but individual variability in recovery capacity, genetics, and training history can significantly influence MAV. A one-size-fits-all approach may not be optimal for all trainees.
• Training beyond failure: While pushing past failure with partial reps can boost hypertrophy, this technique should be applied with caution. Overuse of this method without adequate recovery may lead to fatigue or even overtraining, especially for untrained individuals.

Examples

• While seated hamstring curls are excellent for growth in a lengthened position, incorporating hip thrusts may enhance glute-hamstring synergy.
• Nordic curls might not be solely for the short head; they can also improve eccentric strength and knee joint stability, beneficial for athletes.

Incorporating diverse strategies for the best hamstring exercises will lead to more balanced growth and prevent plateaus.

More Little-Known Tips for Best Hamstring Exercises

• Tempo matters: Slowing down the eccentric (lowering) phase of exercises like Romanian deadlifts or Nordic curls increases time under tension, boosting muscle activation. Aim for a 3-4 second eccentric phase for maximum benefit.
• Use unilateral exercises: Single-leg exercises like Bulgarian split squats or single-leg Romanian deadlifts correct muscle imbalances and enhance coordination. Include 2–3 sets per side in your routine weekly.
• Train the hip and knee together: Hamstrings function across both joints, so combine hip-dominant moves (Romanian deadlifts) and knee-dominant ones (seated curls) for complete development.
• Don’t skip warm-ups: Dynamic stretches like leg swings or bodyweight good mornings prepare the hamstrings for heavy lifting, improving flexibility and reducing injury risk.
• Include isometric holds: A pause at the midpoint of exercises like leg curls or glute bridges strengthens weak points. Hold for 3–5 seconds during each rep for noticeable improvements.

These nuanced tips will refine your approach to the best hamstring exercises, ensuring better growth, improved strength, and reduced injury risk.

Benefits of Hamstring Exercises

Hamstring exercises offer a range of benefits that support overall health, athletic performance, and injury prevention. Strengthening this key muscle group can have a significant impact on your daily activities and long-term physical well-being. Below are some of the most notable advantages:

1. Improved Athletic Performance

Hamstrings play a vital role in movements such as running, jumping, and changing direction. Exercises like Romanian deadlifts or hamstring curls enhance the power and strength of this muscle group, resulting in:

• Faster sprinting speeds.
• Greater explosive power for jumping or quick directional changes.
• Better overall balance and agility during sports or workouts.

2. Enhanced Lower Body Stability

Strong hamstrings contribute to greater stability in the hips, knees, and pelvis, reducing the risk of instability-related injuries. By incorporating hamstring exercises, individuals can:

• Improve posture and spinal alignment.
• Reduce knee wobbling during activities like squats or lunges.
• Prevent over-reliance on quadriceps, which can lead to muscular imbalances.

3. Reduced Risk of Injury

Weak hamstrings are often associated with a higher likelihood of injuries, such as strains or tears, particularly in athletes. Strengthening the hamstrings offers:

• Increased resilience against sudden or awkward movements.
• Enhanced flexibility, reducing the likelihood of overstretching.
• Better support for the anterior cruciate ligament (ACL), decreasing the risk of ligament injuries.

4. Support for Everyday Activities

Hamstring strength isn't just for athletes—it’s crucial for daily tasks. Strong hamstrings improve:

• Ease of bending, lifting, and carrying heavy objects.
• Comfort during prolonged periods of standing or walking.
• Stability during movements like climbing stairs or getting up from a seated position.

5. Improved Balance and Coordination

Hamstrings work in tandem with the glutes and calves to maintain balance and coordination. Strengthening this group helps:

• Prevent falls, especially in older adults.
• Improve performance in activities that require coordination, such as yoga or dance.
• Enhance proprioception (awareness of body positioning).

6. Increased Flexibility

Many hamstring exercises also incorporate stretching, which improves flexibility. This leads to:

• Reduced muscle stiffness.
• A greater range of motion in the hips and knees.
• Better overall mobility, making physical activities less taxing.

7. Aesthetic Benefits

Well-defined hamstrings contribute to a toned and sculpted lower body, enhancing overall leg appearance. Hamstring exercises, combined with consistent training, can:

• Improve muscle symmetry between the front and back of the legs.
• Help achieve a balanced physique.

Incorporating hamstring exercises into your workout routine ensures stronger and more resilient muscles and long-term benefits for your overall health and functionality.

Science of Hamstring Hypertrophy

Hamstring hypertrophy, or muscle growth, benefits from a strategic mix of exercises that target different muscle heads, utilize lengthened positions, and balance training volume. Studies emphasize the importance of exercise variation and precise volume management to optimize results.

Key Findings from Research on Hamstring Hypertrophy

• Seated vs. Nordic Hamstring Curls: Seated hamstring curls produce greater overall growth across most hamstring heads, while Nordic curls effectively target the short head of the biceps femoris, highlighting the need for varied exercise selection (Study on Hamstring Exercises).
• Stretching Under Load: Exercises performed in a lengthened position, such as seated leg curls, often yield superior hypertrophy due to enhanced mechanical tension.
• Training Volume and Frequency: Maintaining an optimal training volume, within Maximum Adaptive Volume (MAV), maximizes hypertrophy while preventing overtraining.
• Untrained Subjects: Research on untrained participants consistently shows significant hypertrophic responses to exercise, underscoring the effectiveness of new stimuli.

Practical Applications of Science

1. Incorporate Variety: Use a combination of seated and Nordic curls to comprehensively target hamstring heads and enhance muscle development.
2. Prioritize Lengthened Positions: Perform exercises like seated leg curls and Romanian deadlifts with controlled stretches to maximize mechanical tension and growth.
3. Balance Training Volume and Recovery: Optimize sets and repetitions within your MAV and allow adequate recovery to prevent overtraining.

Scientific Conclusion

The most effective hamstring hypertrophy strategies involve a mix of exercises targeting different muscle heads and emphasizing lengthened positions. Coupled with balanced volume and sufficient recovery, these approaches foster consistent, sustainable muscle growth.

My Opinion on the Best Hamstring Exercises

I believe that the best hamstring exercises should prioritize practicality and effectiveness over novelty. While Nordic curls are often hailed as the gold standard, I think they’re overemphasized. The seated hamstring curl, in my opinion, is far superior for most lifters because it allows for controlled, progressive overload and targets the hamstrings in a lengthened position, which is critical for hypertrophy.

I understand why some trainers insist on Nordic curls—they’re challenging, build eccentric strength, and require no equipment. However, they’re notoriously difficult for beginners and often performed with poor form, reducing their effectiveness. I’d argue that for consistent, measurable growth, exercises like Romanian deadlifts or lying hamstring curls are far more practical and accessible.

I also take issue with the idea that "stretch under load" is universally superior. While it’s a powerful concept for certain movements, I believe combining stretch-focused exercises with mid-range and even shortened-position exercises provides the best results. Variety is important, but not at the expense of execution and progression.

Ultimately, the best hamstring exercises are those that fit your goals, experience level, and biomechanics. Don’t get caught up in trends or "hardcore" movements if they don’t work for you. Simplicity often yields better results than chasing the latest fitness hype.

Stronger Hamstrings, Smarter Training

Training your hamstrings effectively is about choosing the right exercises, using proper techniques, and staying consistent. Movements like seated curls and Romanian deadlifts deliver results when combined with strategies like lengthened-position training and controlled intensity. You can build strong, balanced hamstrings by incorporating variety where it counts.

The best results come from smart programming and understanding your body’s needs. Whether adjusting volume, experimenting with new exercises, or focusing on recovery, making informed decisions separates average training from exceptional progress.

The Dr. Muscle app can help you achieve all of this effortlessly. It automates your workout programming, adapts to your progress, and takes care of the details—so you can focus on lifting. Start your free trial today and discover the more brilliant way to train.

FAQ

What are the best hamstring exercises?

Effective hamstring exercises include seated hamstring curls, which target most hamstring heads, and Nordic curls, which focus on the short head of the biceps femoris. Incorporating both exercises ensures balanced hamstring development.

How does training volume affect hamstring growth?

Maintaining an optimal training volume is crucial for muscle growth. Training within your Maximum Adaptive Volume (MAV) helps prevent overtraining and promotes consistent progress.

Is stretching important for hamstring muscle growth?

Working muscles in a lengthened position, such as during seated leg curls, can enhance muscle growth. This approach increases mechanical tension, which is beneficial for hypertrophy.

What role does sleep play in hamstring development?

Adequate sleep is vital for muscle recovery and growth. Insufficient rest can lower your Maximum Adaptive Volume (MAV), hindering training results.

Can cardiovascular exercise impact hamstring muscle gains?

While cardiovascular exercise improves overall fitness, excessive cardio may reduce muscle growth potential. Balancing cardio with strength training is important for optimal muscle development.

What is neuromechanical matching in hamstring training?

Neuromechanical matching refers to how muscles are activated based on their leverage in different positions. Training muscles in positions where they have optimal leverage can maximize hypertrophy.

Should hamstring exercises be performed to failure?

Training beyond failure, such as incorporating partial reps after reaching failure, can boost muscle growth. However, this technique should be applied cautiously to avoid overtraining.