How to Train Your Hamstrings for Bigger, Stronger Legs

Summary 

• Discover effective hamstring exercises that build mass, strength, and durability.
• Train anywhere with hamstring exercises at home, including bodyweight and dumbbell variations.
• Target your goals with the best hamstring strengthening exercises for gym or home use.
• Improve mobility with hamstring stretch exercises and active recovery tips.
• Combine hamstring and glute exercises for complete lower-body development.
• Get expert tips on programming, recovery, and exercise technique for long-term gains.

Why Hamstring Training Isn’t Optional

We all want strong, defined legs—but most people tend to focus on the front half (quads), while the back half—the hamstrings—often get neglected. I’ve been guilty of this too, until I realized that weak or under-trained hamstrings can lead to muscular imbalances, stalled progress, and even injuries.

Your hamstrings do more than just complete your physique. They control knee flexion and hip extension, making them essential for sprinting, lifting, jumping, and even walking properly. Whether you're training for performance, aesthetics, or just feeling more powerful day-to-day, hamstring training is non-negotiable.

In this blog, I’ll break down how to train your hamstrings effectively using movements, smart programming, and practical advice. 

Understanding Your Hamstrings: What You’re Really Training

Before you jump into sets and reps, it helps to understand what the hamstrings actually do.

The hamstrings are made up of three muscles:

• Biceps femoris

• Semitendinosus

• Semimembranosus

They connect your pelvis to your lower leg, working across both the hip and knee joints. This makes them responsible for:

• Hip extension (like during deadlifts or sprinting)

• Knee flexion (like curling your heel to your butt)

Because of their dual function, training your hamstrings isn’t as simple as doing a few leg curls. You need a mix of exercises that stretch and contract them under load, and hit both ends of the muscle group.

The Best Hamstring Exercises (Gym & Home)

Let’s break down the best hamstring exercises—each chosen for its effectiveness, mechanics, and real-world impact.

Romanian Deadlift (RDL)

This hip-hinge movement stretches the hamstrings under load and builds strength at the lengthened position—key for growth and flexibility.

How to do it:

1. Stand with feet shoulder-width apart, holding a barbell or dumbbells.

2. Hinge at the hips with a slight bend in your knees.

3. Keep your back straight and lower the weight to mid-shin, feeling the stretch.

4. Squeeze your glutes and return to standing.

Sets/Reps: 3–4 sets of 8–10 reps
Pro Tip: Don’t round your back; focus on driving your hips back.

Glute-Ham Raise

This bodyweight movement isolates the hamstrings and works them eccentrically—great for injury prevention and strength.

How to do it:

1. Lock your feet into a GHD machine or secure under a sturdy surface.

2. Start in a kneeling position, torso upright.

3. Slowly lower yourself toward the ground, resisting the descent.

4. Use your hamstrings to pull yourself back up.

Sets/Reps: 3 sets of 6–8 reps
Pro Tip: Start with band assistance if you can’t control the descent.

Single-Leg Glute Bridge (Bodyweight Option)

Perfect for training at home. This hits your hamstrings and glutes while also challenging stability.

How to do it:

1. Lie on your back, one foot on the ground, the other leg extended.

2. Press through the heel of your grounded foot to lift your hips.

3. Hold for a second, then lower slowly.

Sets/Reps: 3 sets of 12–15 per side
Pro Tip: Keep your hips square—don’t twist.

Dumbbell Good Morning

A safer alternative to barbell RDLs if you're working with lighter loads or training at home.

How to do it:

1. Hold a dumbbell to your chest or rest on upper back.

2. Hinge at hips, keeping back flat and knees slightly bent.

3. Go until you feel a deep stretch in the hamstrings.

4. Reverse the motion with control.

Sets/Reps: 3 sets of 10–12 reps
Pro Tip: Use slow tempo for more time under tension.

Nordic Hamstring Curl

One of the most powerful hamstring strengthening exercises out there. Builds eccentric strength and bulletproofs your posterior chain.

How to do it:

1. Kneel with feet secured under a heavy object or partner’s assistance.

2. Slowly lower your body toward the floor, using hamstrings to resist.

3. Catch yourself with your hands and push back up.

Sets/Reps: 3 sets of 4–6 reps
Pro Tip: Keep hips in line with torso—don’t break at the waist.

Hamstring Exercises at Home

No gym? No problem.

Here are great hamstring exercises at home:

• Sliding Hamstring Curl (with towels or sliders)
  – Lie on your back, heels on towels.
  – Slide out and back slowly, engaging hamstrings throughout.

• Wall Hamstring Hold
  – Lying down, feet up the wall. Dig heels into wall and hold bridge position.

• Step-Through RDL (Unilateral)
  – A hinge-based move using water bottles or household weights. Balance and engage stabilizers.

All of these make great bodyweight hamstring exercises, and they’re scalable for all levels.

Hamstring and Glute Exercises

The most powerful lower body training comes when you train hamstrings and glutes together:

• Hip Thrusts with banded resistance

• Kettlebell Swings

• Bulgarian Split Squats (rear leg extended targets hamstring stretch)

• Cable Pull-Throughs

• Reverse Lunges with Forward Lean

Training both groups enhances strength, balance, and aesthetics—especially if you're trying to build a better posterior chain.

Stretching & Recovery for Hamstrings

Training is only half the equation—recovery seals the deal. Here's how to keep your hamstrings healthy and loose:

Best Hamstring Stretch Exercises:

• Seated Forward Fold

• Lying Band Stretch (PNF style)

• Standing Toe Touch (with bent knees to start)

Hold each stretch for 30–45 seconds and breathe through the tension.

Recovery Tips:

• Foam roll after sessions

• Alternate intense days with active recovery

• Hydrate and fuel properly

• Get 7–9 hours of sleep

FAQs