Hamstring Exercises

The hamstrings are three muscles along the back of your thighs. They bend your knees and help your glutes extend your hips, so they play a big role in sprinting, jumping, deadlifting and protecting your knees.

Hip hinges like Romanian deadlifts train the hamstrings through a long stretch, while bridges and swings train them together with the glutes.

Hamstring Exercises With Step-By-Step Guides

DeadliftBarbell · IntermediateThe deadlift is a barbell lift where you pick the bar up off the floor until you are standing tall, then put…Glute BridgeBodyweight · BeginnerThe glute bridge is a floor exercise where you lie on your back with your knees bent and push your hips up…Hamstring StretchBodyweight · BeginnerThe seated hamstring stretch lengthens the muscles along the back of your thighs.Kettlebell SwingKettlebell · IntermediateThe kettlebell swing is a powerful hip-hinge exercise where you swing a kettlebell back between your legs, then snap your hips forward…Single Leg Romanian DeadliftDumbbell · IntermediateThe single leg Romanian deadlift is a hip hinge done on one leg.

How To Choose Hamstring Exercises

  • Include a hinge like a Romanian deadlift or single leg Romanian deadlift.
  • Add a knee-bending exercise like a leg curl when you have access to one.
  • Use glute bridges and kettlebell swings to train the hamstrings with the glutes.
  • Stretch afterward if your hamstrings feel tight.

Related Exercise Pages

Frequently Asked Questions

What Is The Best Hamstring Exercise?

The Romanian deadlift is one of the most effective because it loads the hamstrings in a deep stretch.

Why Are My Hamstrings Always Tight?

Long periods of sitting and limited movement are common reasons. Strength training through a full range and regular stretching both help.

Can You Train Hamstrings At Home?

Yes. Single leg Romanian deadlifts, glute bridges and kettlebell swings all work the hamstrings with minimal equipment.

Our guides are for general information only. Check with your doctor before starting a new exercise program. Read our medical disclaimer.