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To build strong and powerful legs, it's essential to train both your quadriceps (the muscles in the front of your thighs) and your hamstrings (the muscles in the back). While squats are a staple for targeting the quads, the best exercises for hamstrings are worth exploring. Read on to learn how to effectively target this muscle and check out my top exercise recommendations.
Understanding the Hamstrings and Their Function
The hamstrings are the muscles located at the back of your thighs. I initially thought to write that butchers hang pig carcasses from their hamstring tendons, but that isn't actually the case. The term 'Ham' is derived from an old English word that means the back of the knee. So, the word refers to the 'strings' (tendons) found at the back of the knee. The muscles connected to these tendons are the hamstrings we’re discussing today. Butchers, on the other hand, typically hang hams from their hocks.
Returning to human anatomy, the hamstrings refer to a group of muscles, not just one. This group consists of:
The biceps femoris, a two-headed muscle that runs along the outer side of the back of your thigh.
The semitendinosus
, a robust muscle located on the inner side of the back of the thigh.The semimembranosus, a thinner muscle situated alongside the semitendinosus.
If you place your hand behind your knee and tighten your leg muscles, you'll notice two distinct groups of tendons (the original 'ham strings'). The tendons on the outer side of your knee belong to the biceps femoris, while those on the inner side are the semitendinosus and semimembranosus.
These three muscles work together to flex (bend) your knee and extend (straighten) your hip. If you're standing and lift your heel toward your butt, this is the movement controlled by your hamstrings.
However, the hamstrings are not just for moving your feet in the air. When your feet are on the ground, it's the hamstrings that assist in helping you stand up if you've bent down to pick something up from the floor.
The top barbell exercise for hamstrings: Romanian deadlift
Your hamstrings, together with your glutes (the muscles in your butt), are responsible for what fitness experts refer to as the 'hinge pattern.' Think of it as bending only at your hips—this is your hinge. You perform a hinge motion when you bow, do a forward fold in yoga (keeping your back straight, not rounded), or when you perform a deadlift.
Now, let's talk about the best barbell exercise for hamstrings: the Romanian deadlift (RDL). A deadlift simply means lifting a 'dead weight' from the floor, but the Romanian version starts with the weight in your hands, lowering it without touching the ground, and then standing back up. Both the regular and Romanian deadlifts are fantastic for your hamstrings, but the RDL places a slightly greater emphasis on them.
In an RDL, unlike a regular deadlift, you should keep your knees mostly straight (a slight bend is fine). Bend at the hips until you feel a stretch in your hamstrings, then rise back up.
Other than starting from the top and keeping your knees a little straighter, all the usual deadlift rules still apply. Keep the bar close, and make sure to brace your core. RDLs can be tough on your grip, so don't hesitate to use straps if needed.
The best barbell exercise you're (probably) missing: good mornings
I'd like to highlight the 'good morning' exercise, which mirrors the RDL movement, but instead of holding the barbell in your hands, you position it on your back, much like you'd do for a squat. Keep your knees slightly bent and your core engaged, as mentioned earlier.
Good mornings are a fantastic option for a home gym or any space where you have limited weight. A light barbell on your back can offer a comparable strength-building stimulus to a heavy barbell held in your hands.
The top bodyweight hamstring exercise: slider curls
No barbell? Try a bodyweight hamstring curl. Use sliders—whether they're fitness-specific or just furniture sliders. Lie on your back, placing the sliders under your heels. Then, pull your heels towards you while lifting your hips off the floor. If it's too challenging to perform the exercise with both feet at once, try doing one leg at a time.
The top advanced hamstring exercises: Nordic curls
I might have upset some people by declaring slider curls the top bodyweight hamstring exercise. "But what about Nordic curls?" I can almost hear you asking. Well, Nordic curls are tough. I can't even do them well myself, and maybe I'm a little bitter about that. Still, they're a fantastic exercise, so they make the list—but as the ultimate advanced hamstring move. (It's my list, after all.)
That said, they're a solid exercise, so they're still part of the list—but as the best advanced hamstring workout. (After all, it’s my list.) In a Nordic curl, you kneel on a cushion, secure your feet, and extend your legs until your torso is horizontal to the ground. From there, you bend your knees to return to the starting position.
There are various ways to make the movement easier. One option is to use a band around your torso or stretched between squat rack supports beneath you. (I’ve been known to jokingly call out a gym buddy who uses this technique by calling it a 'banded faceplant.') You can check out other variations in the video above. If you manage to perform full Nordic curls, you’re ahead of me in hamstring strength. Well done, and enjoy the benefits.
