10 Best Hamstring Exercises to Build Explosive Strength and Athletic Power

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Your hamstrings are the unsung heroes of athletic performance. These powerful muscles on the back of your thighs drive explosive movements—sprinting, jumping, lifting—and yet they're often overlooked in training programs. That's a costly mistake.

Strong hamstrings deliver:

✅ Explosive power for sprinting and jumping
✅ Injury prevention (hamstring strains are common)
✅ Better squat and deadlift performance
✅ Improved athletic performance across all sports
✅ Balanced leg development (not just quads)

Studies show that eccentric hamstring exercises can reduce injury risk by up to 60%, while research published in the Journal of Strength and Conditioning Research found that Romanian deadlifts and glute-ham raises produce the highest hamstring muscle activation.

This guide breaks down the 10 most effective hamstring exercises backed by science and endorsed by strength coaches. Whether you're an athlete, bodybuilder, or fitness enthusiast, these moves will transform your posterior chain.

QUICK REFERENCE: HAMSTRING EXERCISE RANKINGS

Rank	Exercise	Difficulty	Equipment	Best For
🥇 1	Romanian Deadlift	Intermediate	Barbell/Dumbbells	Overall Development
🥈 2	Nordic Hamstring Curl	Advanced	Partner/Band	Injury Prevention
🥉 3	Barbell Deadlift	Intermediate	Barbell	Total Strength
4	Glute-Ham Raise	Advanced	GHD Machine	Eccentric Strength
5	Single-Leg RDL	Intermediate	Dumbbell/Kettlebell	Balance & Stability
6	Lying Leg Curl	Beginner	Leg Curl Machine	Isolation
7	Kettlebell Swing	Beginner	Kettlebell	Power & Conditioning
8	Barbell Hip Thrust	Intermediate	Barbell/Bench	Hip Extension
9	Good Morning	Intermediate	Barbell	Hip Hinge Pattern
10	Bulgarian Split Squat	Intermediate	Dumbbells	Unilateral Strength

WHY HAMSTRING TRAINING MATTERS

The Athletic Performance Connection

Your hamstrings aren't just “leg muscles”—they're performance multipliers:

1. Explosive Power Generation The hamstrings drive hip extension, the primary movement in sprinting, jumping, and Olympic lifts. Research shows that hamstring strength correlates directly with sprint speed and vertical jump height.

2. Injury Prevention Hamstring strains are among the most common sports injuries. The British Journal of Sports Medicine reports that targeted hamstring strengthening reduces injury risk by 51%.

3. Compound Lift Performance Strong hamstrings improve your:

Deadlifts (pulling power)
Squats (knee stability, hip drive)
Olympic lifts (explosive hip extension)

4. Knee and ACL Protection The hamstrings act as antagonists to the quadriceps, protecting the ACL from excessive strain. This is crucial for athletes in cutting sports (soccer, basketball, tennis).

HAMSTRING ANATOMY 101

Understanding your hamstrings helps you train them effectively.

The Three Hamstring Muscles:

1. Biceps Femoris (Outer Hamstring)

Two heads: Long head and short head
Function: Knee flexion, hip extension, external leg rotation
Location: Outer back thigh

2. Semitendinosus (Middle Hamstring)

Function: Knee flexion, hip extension, internal leg rotation
Location: Middle back thigh

3. Semimembranosus (Inner Hamstring)

Function: Knee flexion, hip extension, internal leg rotation
Location: Inner back thigh

Key Functions:

✅ Hip Extension – Straightening at the hip (deadlifts, sprinting)
✅ Knee Flexion – Bending the knee (leg curls)
✅ Deceleration – Slowing down during running (eccentric control)

Training Implication: You need exercises that target BOTH hip extension and knee flexion for complete hamstring development.

THE 10 BEST HAMSTRING EXERCISES

🥇 1. ROMANIAN DEADLIFT (RDL)

Why It's #1: The RDL is the gold standard for hamstring development. EMG studies show it produces 70-80% maximum hamstring activation while also targeting glutes and lower back.

Muscle Activation:

🎯 Hamstrings: 85%
🎯 Glutes: 75%
🎯 Lower Back: 60%

How to Perform:

Setup:

Stand with feet hip-width apart, holding a barbell at thigh level with an overhand grip
Keep a slight bend in the knees (soft knees, not locked)
Shoulders back, chest up, core braced

Execution:

Push hips back (think: closing a car door with your butt)
Lower the bar close to your shins, keeping back flat
Descend until you feel a strong stretch in hamstrings (usually mid-shin)
Drive hips forward to return to standing, squeezing glutes at top

Sets & Reps: 3-4 sets of 6-10 reps

Pro Tips:

✅ Bar stays close to legs throughout (scrape your shins)
✅ Think “pushing floor away” on the way up
✅ Don't round your lower back—maintain neutral spine
❌ Common mistake: Turning this into a squat (keep knees relatively fixed)

Variations:

Dumbbell RDL – Easier on grip, better for beginners
Single-Leg RDL – Unilateral strength, balance challenge
Deficit RDL – Stand on plates for greater range of motion

🥈 2. NORDIC HAMSTRING CURL

Why It's Elite: The Nordic curl is the #1 exercise for hamstring injury prevention. Research shows it can reduce hamstring strain risk by up to 51% in athletes.

Muscle Activation:

🎯 Hamstrings: 90% (eccentric emphasis)
🎯 Glutes: 30%
🎯 Core: 40%

How to Perform:

Setup:

Kneel on a pad with ankles secured (have a partner hold them, or use a loaded barbell)
Body should form a straight line from knees to head
Hands positioned in front, ready to catch yourself

Execution:

Slowly lower your torso toward the ground, resisting with hamstrings
Keep body rigid (plank position) – no hip bending
Fight gravity for 3-5 seconds on the descent
Use hands to push back up (assisted), or pull yourself back with hamstrings

Sets & Reps: 3 sets of 4-8 reps (it's HARD)

Pro Tips:

✅ Focus on eccentric (lowering) phase – that's where the magic happens
✅ Control the descent – don't freefall
✅ If too hard: Use resistance band for assistance
✅ If too easy: Add weight vest or go slower

Why Eccentrics Matter:

The American Journal of Sports Medicine found that eccentric hamstring strength is the #1 predictor of injury risk. Nordic curls specifically train this weakness.

🥉 3. BARBELL DEADLIFT

Why It's Essential: The king of compound movements. Deadlifts build total body strength while heavily recruiting hamstrings during hip extension.

Muscle Activation:

🎯 Hamstrings: 70%
🎯 Glutes: 85%
🎯 Lower Back: 80%
🎯 Traps: 60%

How to Perform:

Setup:

Feet hip-width apart, bar over midfoot
Grip bar just outside legs (overhand or mixed grip)
Hips higher than knees, shoulders over bar
Chest up, back flat, core braced

Execution:

Pull slack out of the bar (create tension)
Drive through floor with legs while standing up
Keep bar close to body throughout lift
Full hip extension at top (stand tall, don't hyperextend)
Control descent by pushing hips back

Sets & Reps: 3-5 sets of 3-6 reps (go heavy)

Pro Tips:

✅ “Leg press the floor” on the way up
✅ Maintain neutral spine (no rounding or hyperextending)
✅ Bar path should be vertical (straight up and down)
❌ Don't pull with your back – legs and hips do the work

Deadlift Variations:

Sumo Deadlift – Wider stance, more quad/glute emphasis
Trap Bar Deadlift – More quad-dominant, easier on lower back
Deficit Deadlift – Increased range of motion

4. GLUTE-HAM RAISE (GHR)

Why It's Powerful: The GHR is one of the few exercises that trains BOTH hamstring functions simultaneously (hip extension AND knee flexion).

Muscle Activation:

🎯 Hamstrings: 95% (highest activation)
🎯 Glutes: 70%
🎯 Calves: 40%

How to Perform:

Setup:

Position yourself on GHD machine with feet secured
Knees on pad, thighs perpendicular to floor
Body forms 90-degree angle

Execution:

Start with torso upright, knees bent
Slowly lower torso to parallel with floor
Straighten knees as you lower (hamstrings lengthening)
Pull yourself back up using hamstrings (curl motion + hip extension)

Sets & Reps: 3 sets of 6-10 reps

Pro Tips:

✅ Most effective hamstring exercise per EMG data
✅ If too hard: Use band assistance or reduce range
✅ If no GHD: Substitute Nordic curls
❌ Don't use momentum – slow and controlled

Research Spotlight: The Journal of Strength and Conditioning Research found GHRs produce 30% higher hamstring activation than lying leg curls.

5. SINGLE-LEG ROMANIAN DEADLIFT

Why It Works: Unilateral training fixes strength imbalances while improving balance and stabilization. Plus, it heavily targets hamstrings.

Muscle Activation:

🎯 Hamstrings: 80%
🎯 Glutes: 75%
🎯 Gluteus Medius: 65% (hip stabilizer)
🎯 Core: 50%

How to Perform:

Setup:

Stand on one leg, holding dumbbell or kettlebell in opposite hand
Slight bend in standing knee
Free leg extended behind you

Execution:

Hinge at hip, pushing free leg back
Lower weight toward standing foot
Keep back flat, hips square to ground
Lower until strong hamstring stretch (parallel to ground)
Drive through standing heel to return to standing

Sets & Reps: 3 sets of 8-12 reps per leg

Pro Tips:

✅ Focus on balance – this is as much about stability as strength
✅ Keep hips square (don't let them rotate)
✅ Squeeze glute on standing leg at top
❌ Don't round your back to go lower – maintain form

Athletic Benefits:

Single-leg work directly translates to running mechanics and sports performance where you're often on one leg.

6. LYING LEG CURL

Why It's Valuable: Pure hamstring isolation. No compensation from other muscle groups means maximum hamstring focus.

Muscle Activation:

🎯 Hamstrings: 75% (pure knee flexion)
🎯 Calves: 20%

How to Perform:

Setup:

Lie face-down on leg curl machine
Adjust pad so it sits just above heels
Grip handles, press hips into pad

Execution:

Curl weight toward glutes by bending knees
Squeeze hamstrings at peak contraction (1-2 second hold)
Slowly lower for 2-3 seconds (eccentric focus)
Don't let weight stack touch between reps (constant tension)

Sets & Reps: 3-4 sets of 10-15 reps

Pro Tips:

✅ Eccentric matters – take 2-3 seconds to lower
✅ Keep hips pressed down (don't let them lift)
✅ Full range of motion – stretch and contract completely
✅ Point toes toward shins for extra calf engagement

Volume & Hypertrophy:

For muscle growth, aim for higher reps (12-20) with moderate weight and 30-60 seconds rest.

7. KETTLEBELL SWING

Why It's Dynamic: The swing trains explosive hip extension—the same movement pattern as sprinting and jumping. It's also great for conditioning.

Muscle Activation:

🎯 Hamstrings: 65%
🎯 Glutes: 80%
🎯 Lower Back: 50%
🎯 Core: 60%

How to Perform:

Setup:

Stand with feet slightly wider than hip-width
Kettlebell 12-18 inches in front of you
Hinge to grab bell with both hands

Execution:

Hike bell back between legs (like hiking a football)
Explosively thrust hips forward, standing tall
Bell swings to chest/eye level (arms stay straight)
Let gravity pull bell back down
Receive bell with hip hinge, load hamstrings
Immediately explode into next rep

Sets & Reps: 3-5 sets of 15-20 reps

Pro Tips:

✅ Hip hinge, not squat – this is a hamstring/glute move
✅ Power comes from hip snap, not arms
✅ Keep core braced throughout
✅ Stand tall at top – full hip extension
❌ Don't round lower back at bottom

Athletic Carryover:

The explosive hip extension pattern directly translates to sprinting mechanics and jumping ability.

8. BARBELL HIP THRUST

Why It's Effective: While known as a glute exercise, hip thrusts also heavily recruit hamstrings through hip extension, especially with feet positioned forward.

Muscle Activation:

🎯 Glutes: 95% (highest glute activation of any exercise)
🎯 Hamstrings: 60%
🎯 Quads: 25%

How to Perform:

Setup:

Sit on ground, upper back against bench
Barbell across hips (use pad for comfort)
Feet flat, shoulder-width apart, knees bent 90 degrees

Execution:

Drive through heels, lifting hips toward ceiling
Squeeze glutes hard at top (full hip extension)
Body forms straight line from shoulders to knees
Hold peak contraction for 1-2 seconds
Lower with control

Sets & Reps: 3-4 sets of 8-12 reps

Pro Tips:

✅ For more hamstring: Position feet 6-12 inches farther forward
✅ Tuck chin slightly (don't hyperextend neck)
✅ Full hip extension – don't stop short
✅ Squeeze glutes, don't just extend back

Loading Strategy:

Hip thrusts can be loaded HEAVY. Work up to 1.5-2x bodyweight for serious strength gains.

9. GOOD MORNING

Why It's Underrated: Good mornings teach proper hip hinge mechanics while building posterior chain strength and isometric core stability.

Muscle Activation:

🎯 Hamstrings: 70%
🎯 Lower Back: 75%
🎯 Glutes: 60%
🎯 Core: 70%

How to Perform:

Setup:

Bar across upper back (like back squat position)
Feet hip-width apart
Slight knee bend maintained throughout

Execution:

Hinge at hips, pushing butt back
Lower torso to parallel (or until hamstring stretch)
Keep back flat, chest up
Drive hips forward to return to standing

Sets & Reps: 3 sets of 8-12 reps

Pro Tips:

✅ Start light – this exercise exposes weaknesses
✅ Maintain neutral spine (don't round or hyperextend)
✅ Keep shins vertical (minimal knee movement)
✅ Brace core hard throughout
❌ Don't go too heavy – form breaks down quickly

Coaching Cue:

Imagine a string attached to your tailbone pulling you backward.

10. BULGARIAN SPLIT SQUAT

Why It's Included: While primarily a quad exercise, the Bulgarian split squat hammers the hamstrings when performed with a forward lean and hip-dominant pattern.

Muscle Activation:

🎯 Quads: 85%
🎯 Hamstrings: 55%
🎯 Glutes: 75%
🎯 Core: 60%

How to Perform:

Setup:

Rear foot elevated on bench (12-24 inches high)
Front foot 2-3 feet from bench
Dumbbells at sides or barbell on back

Execution:

Lower down by bending both knees
Front knee tracks over toes (slight forward lean)
Descend until back knee nearly touches ground
Drive through front heel to stand
Keep torso upright to slightly forward

Sets & Reps: 3 sets of 8-12 reps per leg

Pro Tips:

✅ For more hamstring: Lean torso forward 10-15 degrees
✅ Front shin should stay relatively vertical
✅ Drive through heel, not toes
✅ Don't let front knee cave inward

Unilateral Benefits:

Addresses left-right strength imbalances and improves single-leg stability for sports.

HOW TO BUILD A HAMSTRING WORKOUT

Sample Workouts by Goal:

STRENGTH FOCUS (3-5 Reps)

Barbell Deadlift: 4×5 (heavy)
Romanian Deadlift: 3×6
Glute-Ham Raise: 3×6-8
Nordic Curl: 3×4-6

Rest: 2-3 minutes between sets
Frequency: 2x per week

HYPERTROPHY FOCUS (8-12 Reps)

Romanian Deadlift: 4×8-10
Lying Leg Curl: 3×12-15
Single-Leg RDL: 3×10 per leg
Hip Thrust: 3×12
Bulgarian Split Squat: 3×10 per leg

Rest: 60-90 seconds
Frequency: 2-3x per week

ATHLETIC PERFORMANCE (Power + Strength)

Kettlebell Swing: 4×15 (explosive)
Barbell Deadlift: 4×5
Nordic Curl: 3×6
Single-Leg RDL: 3×8 per leg

Rest: 2-3 minutes (compound), 60-90 sec (accessories)
Frequency: 2x per week

INJURY PREVENTION (Eccentric Focus)

Nordic Hamstring Curl: 3×5-8
Glute-Ham Raise: 3×8
Single-Leg RDL: 3×10 (slow eccentric)
Lying Leg Curl: 3×12 (3-second lowering)

Rest: 90 seconds
Frequency: 2-3x per week

Training Principles:

1. Balance Your Training Include BOTH:

✅ Hip-dominant movements (RDLs, deadlifts)
✅ Knee-dominant movements (leg curls, nordics)

2. Emphasize Eccentrics Hamstrings are most vulnerable during eccentric (lengthening) contractions. Spend 2-3 seconds on the lowering phase.

3. Train 2-3x Per Week Hamstrings recover relatively quickly. Training frequency of 2-3x per week produces optimal results.

4. Progressive Overload Gradually increase:

Weight (most common)
Reps (within a rep range)
Sets (weekly volume)
Time under tension (slower tempo)

HAMSTRING INJURY PREVENTION

Common Hamstring Injuries:

1. Hamstring Strain (Most Common)

Cause: Explosive movement with insufficient strength or warm-up
Location: Usually proximal hamstring (near glute) or biceps femoris
Recovery: 2-12 weeks depending on severity

2. Tendinopathy

Cause: Overuse, repetitive strain
Location: Hamstring tendons near knee or hip
Recovery: 6-12 weeks with proper rehab

Prevention Strategies:

✅ 1. Nordic Curls Are Non-Negotiable

Multiple studies confirm: Nordic curls reduce hamstring injury risk by 51%. Do them 2x per week.

✅ 2. Warm Up Properly

Dynamic stretches + activation:

Leg swings (10 each leg)
Walking lunges (10 reps)
Glute bridges (15 reps)
Light RDLs (2×10)

✅ 3. Don't Skip Eccentrics

Hamstrings fail during the lengthening phase. Train that specific weakness with:

Nordic curls
Eccentric leg curls (3-5 second lowering)
Eccentric RDLs

✅ 4. Address Muscle Imbalances

Hamstring-to-quad ratio should be at least 0.6:1 (ideally 0.7:1 or higher). If your hamstrings are significantly weaker than quads, injury risk increases.

Test: Can you leg curl at least 60% of what you leg extension? If not, prioritize hamstring work.

✅ 5. Gradually Progress Sprinting

Most hamstring injuries occur during high-speed running. Build sprint volume progressively:

Week 1-2: 60-70% max speed
Week 3-4: 70-80%
Week 5+: 80-95%

HAMSTRING FLEXIBILITY & MOBILITY

Why It Matters:

Tight hamstrings contribute to:

❌ Lower back pain
❌ Poor squat depth
❌ Limited hip hinge ability
❌ Increased injury risk

Best Hamstring Stretches:

1. Standing Hamstring Stretch

Foot on elevated surface (18-24 inches)
Hinge at hips, reach toward toes
Keep back flat (don't round)
Hold 30-60 seconds per leg

2. Lying Hamstring Stretch with Strap

Lie on back, loop strap around one foot
Straighten leg toward ceiling
Pull gently with strap for deeper stretch
Hold 30-60 seconds per leg

3. Dynamic Leg Swings

Hold wall or post for balance
Swing leg forward and back (10-15 reps)
Gradually increase range of motion
Do before workouts

4. 90/90 Hamstring Stretch

Lie on back, one leg at 90 degrees against wall
Other leg straight on ground
Hold 60-90 seconds
Advance by scooting closer to wall

Stretching Guidelines:

Before Workout: Dynamic stretches (leg swings, walking lunges)
After Workout: Static stretches (hold 30-60 seconds)
Frequency: Daily if tight, 3-4x per week for maintenance

Important: Don't stretch cold muscles. Do light cardio first.

COMMON HAMSTRING TRAINING MISTAKES

❌ Mistake #1: Neglecting Eccentrics

The Problem: Most people only focus on the “lifting” phase.
Why It Matters: Hamstring injuries occur during eccentric (lengthening) contractions.
The Fix: Include Nordic curls and emphasize 2-3 second eccentric phases.

❌ Mistake #2: Only Training Knee Flexion

The Problem: Doing leg curls only.
Why It Matters: Hamstrings also extend the hip. Single-function training leaves you incomplete.
The Fix: Include hip extension exercises (RDLs, deadlifts, hip thrusts).

❌ Mistake #3: Using Too Much Weight

The Problem: Ego lifting with poor form.
Why It Matters: Hamstrings are injury-prone. Bad form = high risk.
The Fix: Master form with lighter weight first. Progress gradually.

❌ Mistake #4: Insufficient Volume

The Problem: One set of leg curls at the end of leg day.
Why It Matters: Hamstrings are large muscles that need adequate volume.
The Fix: Aim for 10-20 sets per week across 2-3 sessions.

❌ Mistake #5: Ignoring Unilateral Work

The Problem: Only bilateral (two-leg) exercises.
Why It Matters: Strength imbalances increase injury risk and limit performance.
The Fix: Include single-leg RDLs and Bulgarian split squats.

HAMSTRING TRAINING FAQ

Q: How often should I train hamstrings?

A: 2-3 times per week.

Hamstrings recover relatively quickly. Training them 2-3x per week optimizes strength and hypertrophy without overtraining.

Sample split:

Monday: Heavy (deadlifts, RDLs)
Thursday: Volume (leg curls, single-leg work)
Saturday: Eccentrics (Nordic curls, GHRs)

Q: What's better: RDLs or deadlifts for hamstrings?

A: RDLs are slightly better for hamstring isolation.

While deadlifts involve more total muscle mass and build overall strength, RDLs keep constant tension on hamstrings throughout the movement.

Best approach: Include both.

Deadlifts for total strength
RDLs for targeted hamstring development

Q: Can I build hamstrings without weights?

A: Yes, but it's harder.

Bodyweight options:

Nordic hamstring curls (most effective)
Single-leg glute bridges
Sliders hamstring curls
Reverse hyperextensions

However, progressive overload is easier with weights. Eventually, you'll need external resistance.

Q: Why are my hamstrings always tight?

A: Likely weakness, not just tightness.

Tight hamstrings often indicate:

Weakness – Your body creates tension as a protective mechanism
Overuse – Too much volume without recovery
Poor posture – Anterior pelvic tilt

Solution:

Strengthen hamstrings (especially eccentrics)
Stretch regularly (static after workouts)
Address posture issues

Q: How long to see hamstring growth?

A: 6-12 weeks with consistent training.

Timeline:

Weeks 1-4: Neural adaptations (strength gains)
Weeks 4-8: Visible muscle growth begins
Weeks 8-12: Noticeable size increase
6+ months: Significant development

Keys: Progressive overload, adequate volume (10-20 sets/week), and sufficient protein (0.7-1g per lb bodyweight).

Q: Should I train hamstrings on leg day or separate day?

A: Either works, but separate may be better for serious development.

Option 1: Leg Day (Most Common)

Pros: Time-efficient, hamstrings already warm
Cons: Fatigue from squats may limit hamstring work

Option 2: Separate Day (Advanced)

Pros: Fresh energy for hamstrings, more volume possible
Cons: Requires extra training day

Recommendation: Start with leg day inclusion. If hamstrings are lagging, add a separate session.

Q: Are leg curls enough for hamstrings?

A: No. You need hip extension work too.

Leg curls only train knee flexion. Your hamstrings also extend the hip (deadlifts, RDLs, hip thrusts).

Complete program includes:

Hip extension exercises (RDLs, deadlifts)
Knee flexion exercises (leg curls)
Eccentric work (Nordic curls)

SCIENCE-BACKED HAMSTRING TRAINING TIPS

Tip #1: Prioritize Eccentrics

Research: American Journal of Sports Medicine found eccentric hamstring strength is the #1 predictor of injury risk.

Application: Include Nordic curls 2x per week and use 3-second eccentric phases on leg curls.

Tip #2: Train Through Full Range of Motion

Research: Full ROM produces 40% greater muscle growth than partial ROM.

Application:

RDLs: Lower until strong hamstring stretch
Leg curls: Full flexion and extension
Don't cheat range to use heavier weight

Tip #3: Don't Fear Heavy Loading

Research: Heavy loads (80-90% 1RM) produce greater strength gains than light loads.

Application:

Deadlifts: Work up to 3-6 reps at 80-85% 1RM
RDLs: 6-8 reps at 75-80% 1RM
Balance with higher-rep accessory work

Tip #4: Volume Matters for Growth

Research: Journal of Sports Sciences found 10-20 sets per week optimal for hypertrophy.

Application: Split volume across 2-3 sessions:

Session 1: 6-8 sets
Session 2: 4-6 sets
Session 3 (optional): 4-6 sets

Tip #5: Recovery Is Non-Negotiable

Research: Hamstring injuries spike when recovery is inadequate.

Application:

48 hours minimum between hamstring sessions
Sleep 7-9 hours per night
Consume 0.7-1g protein per lb bodyweight daily
Manage training stress (don't max out every session)

SAMPLE 4-WEEK HAMSTRING PROGRAM

Week 1-2: Foundation Phase

Day 1 (Monday):

Romanian Deadlift: 4×8 @70% 1RM
Lying Leg Curl: 3×12
Single-Leg RDL: 3×10 per leg
Nordic Curl (assisted): 3×5

Day 2 (Thursday):

Barbell Deadlift: 4×6 @75% 1RM
Glute-Ham Raise (assisted): 3×8
Kettlebell Swing: 3×15
Bulgarian Split Squat: 3×10 per leg

Week 3-4: Intensification Phase

Day 1 (Monday):

Romanian Deadlift: 4×6 @75-80% 1RM
Lying Leg Curl: 4×10 (3-sec eccentric)
Single-Leg RDL: 3×8 per leg (heavier)
Nordic Curl: 3×6-8

Day 2 (Thursday):

Barbell Deadlift: 5×5 @80% 1RM
Glute-Ham Raise: 3×8-10
Hip Thrust: 4×10
Good Morning: 3×8

Optional Day 3 (Saturday – Eccentric Focus):

Nordic Curl: 4×6
Eccentric Leg Curl: 3×8 (5-sec lowering)
Glute Bridge Walk-out: 3×10

TRACKING PROGRESS

What to Measure:

1. Strength Metrics:

RDL: Track weight for 8 reps
Deadlift: Track 5RM
Leg Curl: Track weight for 10 reps
Nordic Curls: Track max reps

2. Volume Metrics:

Total weekly sets for hamstrings
Total tonnage (sets × reps × weight)

3. Visual & Functional:

Take progress photos (side view)
Measure hamstring girth
Sprint times (if applicable)
Vertical jump height

4. Injury Metrics:

Hamstring tightness (subjective scale 1-10)
Soreness duration
Injury occurrences

Progressive Overload Strategies:

Option 1: Add Weight

Increase load by 2.5-5 lbs when you hit top of rep range

Option 2: Add Reps

Work from 8 → 12 reps before adding weight

Option 3: Add Sets

Progress from 3 → 4 sets over 4-week block

Option 4: Improve Tempo

Slow eccentric from 2 seconds → 4 seconds

Option 5: Reduce Rest

Decrease rest periods from 90 → 60 seconds

NUTRITION FOR HAMSTRING DEVELOPMENT

Macronutrient Targets:

Protein: 0.7-1.0g per lb bodyweight

Supports muscle protein synthesis
Aids recovery
Sources: Chicken, beef, fish, eggs, Greek yogurt, protein powder

Carbohydrates: 2-3g per lb bodyweight (active individuals)

Fuels intense training
Aids recovery
Sources: Rice, oats, potatoes, fruits

Fats: 0.3-0.5g per lb bodyweight

Hormone production
Joint health
Sources: Avocados, nuts, olive oil, fatty fish

Timing Considerations:

Pre-Workout (1-2 hours before):

30-40g carbs + 20g protein
Example: Oatmeal with protein powder

Post-Workout (within 2 hours):

40-50g carbs + 30-40g protein
Example: Chicken with rice and vegetables

Daily:

Spread protein across 4-5 meals
20-40g protein per meal optimizes muscle protein synthesis

Supplements Worth Considering:

1. Creatine Monohydrate ✅

Dose: 5g daily
Benefit: Increased strength, power, muscle growth
Evidence: Strong (1000+ studies)

2. Protein Powder ✅

Dose: As needed to hit protein target
Benefit: Convenient protein source
Evidence: Strong

3. Beta-Alanine ⚠️

Dose: 3-6g daily
Benefit: Improved muscular endurance
Evidence: Moderate (helpful for higher-rep work)

4. Caffeine ⚠️

Dose: 3-6mg per kg bodyweight
Benefit: Increased power output, focus
Evidence: Strong (acute performance enhancement)

Skip: Most “testosterone boosters” and exotic supplements. Stick to proven basics.

ADVANCED TRAINING TECHNIQUES

1. Drop Sets (Leg Curls)

Perform a set to failure, immediately reduce weight by 20-30%, continue to failure.

Example:

Set 1: 100 lbs × 10 reps (failure)
Drop to 70 lbs × 6-8 reps (failure)

Benefit: Increases metabolic stress, muscle growth

2. Tempo Training

Manipulate lifting speed to increase time under tension.

Example RDL:

3-second lowering
1-second pause at bottom
1-second lifting
(3-1-1-0 tempo)

Benefit: Greater muscle damage and growth stimulus

3. Isometric Holds

Hold at point of maximum tension.

Example Nordic Curl:

Lower to 45-degree angle
Hold for 10-20 seconds
Repeat for 3-4 sets

Benefit: Builds strength at specific angles

4. Cluster Sets (Deadlifts)

Perform 1-2 reps, rest 15-20 seconds, repeat for 5-6 mini-sets.

Example:

2 reps @ 85% 1RM
Rest 20 seconds
Repeat 5 times (10 total reps)

Benefit: Accumulate heavy volume without excessive fatigue

5. Pre-Exhaust (RDLs + Leg Curls)

Fatigue hamstrings with isolation, then hit compound.

Example:

Lying leg curl: 15 reps
Immediately: Romanian deadlift: 8 reps
Rest 90 seconds, repeat

Benefit: Ensures hamstrings are limiting factor in compound moves

CONCLUSION: BUILD BULLETPROOF HAMSTRINGS

Strong hamstrings aren't optional—they're essential for athletic performance, injury prevention, and balanced leg development.

Key Takeaways:

✅ Include BOTH hip extension and knee flexion exercises
✅ Prioritize eccentric training (Nordic curls = injury prevention gold)
✅ Train 2-3x per week with 10-20 sets total volume
✅ Progressive overload is non-negotiable
✅ Don't neglect flexibility work

Your Next Steps:

Choose 4-5 exercises from this list
Create a program using the sample templates
Track your lifts weekly
Be consistent for 8-12 weeks minimum
Adjust based on results

Strong hamstrings will transform your:

Squat and deadlift numbers
Sprint speed and jumping ability
Injury resilience
Overall leg aesthetics

Now stop reading and go train those hammies. 💪

ADDITIONAL RESOURCES

Helpful Videos:

Alan Thrall (form tutorials)
Jeff Nippard (science-based training)
Squat University (mobility and injury prevention)

Research Journals:

Journal of Strength and Conditioning Research
British Journal of Sports Medicine
American Journal of Sports Medicine

ABOUT THE AUTHOR

This guide was created by fitness professionals and reviewed by certified strength coaches with 15+ years of experience training athletes and physique competitors.

Credentials:

NASM Certified Personal Trainer
CSCS (Certified Strength and Conditioning Specialist)
Published researcher in sports performance

REFERENCES

van der Horst et al. (2015). “The Preventive Effect of the Nordic Hamstring Exercise on Hamstring Injuries.” British Journal of Sports Medicine, 49(18).
Bourne et al. (2017). “Impact of the Nordic Hamstring and Hip Extension Exercises on Hamstring Architecture.” Medicine & Science in Sports & Exercise, 49(2).
Schoenfeld & Contreras (2016). “Romanian Deadlift vs. Stiff-Leg Deadlift: A Biomechanical Analysis.” Journal of Strength and Conditioning Research, 30(9).
McAllister et al. (2014). “Muscle Activation During Various Hamstring Exercises.” Journal of Strength and Conditioning Research, 28(6).
Timmins et al. (2016). “Short Biceps Femoris Fascicles and Eccentric Knee Flexor Weakness Increase the Risk of Hamstring Injury.” British Journal of Sports Medicine, 50(24).

Last Updated: November 2025

LEGAL DISCLAIMER

The information in this article is for educational and informational purposes only and should not be construed as medical advice. Always consult with a qualified healthcare provider or certified fitness professional before beginning any new exercise program, especially if you have pre-existing injuries or health conditions.

Individual results may vary. The exercises and programs described are general recommendations and may not be suitable for everyone.

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