Hamstring exercises train the back of the thigh through hip hinges and leg-curl-style moves: Romanian deadlifts, single-leg deadlifts, and iso ham raises. Hamstrings work as both hip extensors and knee flexors, and keeping them strong is one of the better insurances against pulls and tweaks. The hinge is the pattern to learn first.
Below are 9 hamstring exercises, 2 of them beginner-friendly, ordered from easiest to most advanced. Each one comes with a full form guide.
From Domenic: Learn the hinge before anything else here. Strong hamstrings are one of the best hedges you've got against a pull.
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All Hamstring Exercises (9)
Frequently Asked Questions
What are the best hamstring exercises for beginners?
Dumbbell Deadlift and Iso Ham Raise are the most beginner-friendly choices here. Start with whichever one you can perform with clean form for every rep, then build from there.
How many sets and reps should I do for hamstring exercises?
A practical default is 2 to 4 sets of 8 to 15 reps, 2 sessions per week, with at least 48 hours before training the same muscles again. That is broadly in line with ACSM resistance-training guidance for general fitness. Start at the easier end of that range and add sets or reps before adding new exercises; each exercise's guide gives specific targets.
How often should I train hamstring?
Two sessions a week, with at least a day of recovery between them, works for most muscle groups. Pick two or three exercises (Dumbbell Deadlift and Iso Ham Raise, for example) and progress them gradually rather than piling on all the volume at once.
How do I make these hamstring exercises harder over time?
Once your form is repeatable, progress toward harder options such as Good Morning and Kick Back. Each exercise's guide lists its regressions and progressions in order, so there is always a clear next step.