The Best Exercises for Bigger Hamstrings

The Complete Guide

Strong, well-developed hamstrings aren't just important for building bigger legs—they also improve athletic performance, help protect the knees and lower back, and create a balanced physique.

If you're looking for the best exercises for hamstrings, this guide covers everything you need to know, from beginner-friendly movements to advanced exercises for maximising muscle growth.

Why Train Your Hamstrings?

The hamstrings are a group of three muscles located on the back of the thigh:

  • Biceps femoris
  • Semitendinosus
  • Semimembranosus


Together, they help:

  • Bend the knee (knee flexion)
  • Extend the hip
  • Stabilise the knee during movement
  • Improve sprinting and jumping performance
  • Support posture and reduce injury risk

1. Romanian Deadlift (RDL) ⭐⭐⭐⭐⭐

Why it's effective:

  • Trains one of the main functions of the hamstrings: hip extension.
  • Convenient: can be done with a barbell, dumbbells, smith machine or other machines.
  • Easy to progressively overload: once strength has developed, you can simply add more reps or weight.

Beginner friendly?

  • Generally, yes, but it can take some practice to get comfortable with the movement.

Other muscles trained:

  • Glutes
  • Erector spinae

2. Seated Leg Curl ⭐⭐⭐⭐⭐

Why it's effective:

  • Trains one of the main functions of the hamstrings: knee flexion.
  • Convenient: most gyms have a seated leg curl machine.
  • Easy to progressively overload: once strength has developed you can simply add more reps or weight.
  • Isolates the hamstrings: the hamstrings are the only target of this exercise.

Beginner friendly?

  • Yes, very.

Studies show that the seated leg curl outperforms other leg curl variations in terms of muscle growth. 

This exercise can easily be performed unilaterally (one leg at a time) to address any muscle imbalances.

3. Lying Leg Curl ⭐⭐⭐⭐☆

Why it's effective:

  • Trains one of the main functions of the hamstrings: knee flexion.
  • Convenient: most gyms have a lying leg curl machine.
  • Easy to progressively overload: once strength has developed you can simply add more reps or weight.
  • Isolates the hamstrings: the hamstrings are the only target of this exercise.

Beginner friendly?

  • Yes, very.

Studies show that the lying leg curl is inferior to the seated leg curl in terms of muscle growth.

This exercise can easily be performed unilaterally (one leg at a time) to address any muscle imbalances.

4. Nordic Hamstring Curl ⭐⭐⭐☆☆

Why it's effective:

  • Trains one of the main functions of the hamstrings: knee flexion.
  • Convenient: relatively easy to setup anywhere (without gym specific equipment).
  • Has high athletic transfer: it directly improves sprinting speed, acceleration, and jumping power.
  • Injury prevention: demonstrated to reduce likelihood of hamstring injury more than machine leg curls

Beginner friendly?

  • No, beginners will almost certainly require a regressed version of the exercise.

Other muscles trained:

  • Glutes
  • Erector spinae

5. Good Morning ⭐⭐⭐☆☆

Why it's effective:

  • Trains one of the main functions of the hamstrings: hip extension.
  • Convenient: nearly all gyms have barbells.
  • Easy to progressively overload: once strength has developed you can simply add more reps or weight.

Beginner friendly?

  • Generally, yes, but it can take some practice to get comfortable with the movement.

Other muscles trained:

  • Glutes
  • Erector spinae

Considered inferior to an RDL at developing hamstrings since the erector spinae are likely to fatigue before the hamstrings.

6. 45-Degree Extension ⭐⭐⭐⭐☆

Why it's effective:

  • Trains one of the main functions of the hamstrings: hip extension.
  • Convenient: very quick to setup.

Beginner friendly?

  • Yes, very.

Other muscles trained:

  • Glutes
  • Erector spinae

Increasing weight may be difficult. Often, these roman chairs aren't high enough off the ground to be able to hold weights with relaxed arms and still get a good range of motion. It may require you to hold the weight closer to your body, and this will likely cause your arms to fatigue before your hamstrings. The roman chairs that are high off the ground to allow for weight to be held with relaxed arms are brilliant.

Which Hamstring Exercises Should You Choose?

You don't need every exercise on this list. 

You only need two types of movement to maximise hamstring growth - a leg curl (knee flexion) and a hinge (hip extension). A good programme will include both of these movements over your workout week. 

Hinge (hip extension): 

  • Romanian Deadlift (RDL) ⭐⭐⭐⭐⭐
  • 45-Degree Extension ⭐⭐⭐⭐☆
  • Good Morning ⭐⭐⭐☆☆

Leg curl (knee flexion):

  • Seated Leg Curl ⭐⭐⭐⭐⭐
  • Lying Leg Curl ⭐⭐⭐⭐☆
  • Nordic Hamstring Curl ⭐⭐⭐☆☆

The rankings above should inform your choices, but ultimately, you should choose the exercises you enjoy since you are more likely to stick to your workout and progress consistently over time. 

How Many Hamstring Exercises Should You Do?

For most people, 2 hamstring exercises per week will result in maximal gains. 1 hinge movement and 1 leg curl movement. Ideally on different days with sufficient rest between.

Assuming working sets will be taken to (or very close to) technical failure, beginners will likely need between 2 and 5 sets per week of total hamstring exercises to maximise gains and allow for sufficient recovery. 

More advanced lifters may need between 4 and 8 working sets taken to (or very close to) technical failure for maximal gains.

The key is performing those sets with good technique and progressing over time.

Common Hamstring Training Mistakes

Constantly changing exercises: progress is easier to measure and achieve when you keep exercises consistent.

Using too much weight: control the movement and use a full range of motion rather than sacrificing technique for heavier loads.

Not training close enough to failure: most muscle growth occurs when sets are performed close to technical failure.

Build Bigger & Stronger Hamstrings with a Structured Plan

Choosing the right exercises is only part of the equation.

Consistently applying progressive overload, tracking your workouts and following a well-designed programme are what drive long-term results.

The Simple Muscle System's The Foundation Programme is a physical workout journal that includes a structured 3-day full-body programme, built-in progression, workout tracking, QR-linked exercise demonstrations and alternative exercise options—helping you spend less time planning and researching and more time progressing. Perfect for those with less than 1 year of recent quality muscle-building experience.

Check out The Foundation Programme

The Simple Muscle System's The Progression Programmes are physical workout journals that include a structured 4-day upper-lower programme. Perfect for those who have completed The Foundation Programme or have 1-2 years of recent quality muscle-building experience.

Check out The Progression Programmes

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