The Best Hamstring Exercises
Hamstrings are half your legs — vital for strength, sprinting power and knee health — yet most people barely train them. Here’s how to fix that.
The two jobs of hamstrings
Hamstrings both bend the knee and extend the hip, so you need exercises for each:
- Hip hinge (hip extension): Romanian deadlifts, good mornings, deadlifts.
- Knee flexion: lying/seated leg curls, nordic curls.
How to train them
- Include at least one hinge and one curl movement.
- Romanian deadlifts are the best all-rounder — learn the hinge and feel the stretch.
- Train them 2× a week alongside leg day.
- Strong hamstrings balance the quads and protect the knees.
The Romanian deadlift is the king of hamstring moves — nail the hinge and stretch, and your legs and knees both benefit.
Quick answers
What is the best hamstring exercise?
The Romanian deadlift is the best all-rounder; pair it with leg curls to cover both hamstring functions.
Why are strong hamstrings important?
They balance the quads, power hip extension and sprinting, and protect the knees from injury.
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