Top hamstring strength exercises…

If you’re looking to build strong and powerful hamstrings, here are four of our go-to hamstring strength exercises you should look to build into your training…

Between them, these hamstring strength exercises target and develop hamstring strength, flexibility, and endurance. Combining these moves ensures balanced muscle development and reduces the risk of injury, keeping your posterior chain strong for both workouts and everyday activities.

1) Stiff-Leg Deadlifts

Stiff-leg deadlifts primarily target the hamstrings, glutes, and lower back. Unlike traditional deadlifts, they involve minimal knee bending to work the hamstrings more intensely.

Why they’re a go-to

These are fantastic for giving your hamstrings a good stretch and strong contraction, helping with both flexibility and strength.

Cues

– Keep the legs very slightly bent throughout.

– Push your hips back as if you’re dodging a low branch.

– Keep your back straight and core tight.

Why we like them

They are excellent for building posterior chain strength, improving overall lifting performance, enhancing lower body mobility and can improve posture.

2) Hamstring Curls

Hamstring Curls isolate the hamstring muscles and focus on knee flexion against resistance, either on a machine or with a resistance band.

Why they’re a go-to

Perfect for focusing solely on your hamstrings, without other muscles jumping in to help. They can help build balance in the legs and reduce the risk of injury.

Cues

– Keep your hips pushed into the bench to prevent pulling with the lower back.

– Brace our core and curl your legs smoothly – no jerky moves!

– Squeeze the hamstrings at the top.

Why we like them

Great for directly targeting the hamstrings and building muscle definition.

3) Hyperextensions (Hamstring Focused)

The 45-degree Hyperextension with hamstring focus is a posterior chain exercise that builds power in the hamstrings, whilst also working the glutes and lower back.

Why they’re a go-to

Awesome for building strength in your hamstrings and lower back, which helps with overall stability.

Cues

– Maintain a neutral spine throughout.

– At the bottom, push your hips back and drive your knees forward to activate your hamstrings knees and pull your body back up.

– Don’t overextend your lower back at the top.

Why we like them

They’re fantastic for building hamstring endurance and strength, plus they help build core stability and prevent lower back injuries.

4) Dumbbell Romanian Deadlifts

Dumbbell Romanian Deadlifts involve lowering dumbbells down the front of your legs with a slight knee bend, emphasizing the hamstring stretch and contraction.

Why they’re a go-to

These allow for a greater range of motion and better hamstring activation compared to barbell variations.

Cues

– Keep the dumbbells close to your legs.

– Drive your hips back and keep your spine neutral.

– Lower until you feel a good hamstring stretch but before your lower back flexes.

Why we like them

They provide excellent hamstring engagement and promote flexibility, plus they’re versatile enough for any workout setting.

Beyond hamstring strength exercises

Give these all a try and watch your hamstring gains soar.

And if you’re looking for more tips like this, check out some of our other strength-training articles, like this on Strength Training for Runners, or Bulgarian Split Squats.