Hamstrings exercises in 3D

The hamstrings: Biceps femoris, semitendinosus, semimembranosus

Three muscles on the back of the thigh, starting on the sitting bone of the pelvis and crossing behind the knee to the shin bone and the head of the fibula. Because they cross two joints, they work both at the hip and at the knee.

What the hamstrings do

• Bend the knee
• Straighten the hip (with the glutes) — the hinge in a deadlift
• Slow the lower leg as it swings forward when running

The 8 best hamstrings exercises

Each one is shown on the 3D figure above, position by position, with the hamstrings lit red. Tap one to watch it.

Romanian deadlift

Intermediate · Barbell · works hamstrings and glutes, with help from the lower back, forearms and inner thighs. Typical: 3 × 8–12. Watch it in 3D

1. Stand with the bar at your thighs, feet hip-width, knees slightly bent.
2. Push your hips back and let the bar slide down your thighs, keeping your back flat.
3. Lower until you feel a strong stretch in your hamstrings — usually around mid-shin.
4. Drive your hips forward to stand back up.

Keep in mind: Hips back, not down; Bar stays against the legs; Knees soft and still. Avoid: rounding the back to reach lower; bending the knees into a squat; letting the bar drift forward.

Deadlift

Advanced · Barbell · works glutes, hamstrings and lower back, with help from the quads, trapezius (upper), forearms, lats and inner thighs. Typical: 3 × 8–12. Watch it in 3D

1. Stand with your feet hip-width apart, the bar over the middle of your feet.
2. Hinge at the hips and bend your knees to grip the bar just outside your legs.
3. Flatten your back, lift your chest and pull the slack out of the bar.
4. Push the floor away and stand up, keeping the bar close to your legs.
5. Lock out with hips and knees straight, then lower the bar the same way.

Keep in mind: Bar drags up the shins and thighs; Chest and hips rise together; Squeeze the glutes at the top — no leaning back. Avoid: rounding the lower back; hips shooting up before the bar moves; bar drifting away from the body.

Good morning

Advanced · Barbell · works hamstrings and lower back, with help from the glutes and inner thighs. Typical: 3 × 8–12. Watch it in 3D

1. Set a light bar on your upper back as for a squat, feet hip-width.
2. With soft knees, push your hips back and lower your chest toward the floor, back flat.
3. Stop when your hamstrings are fully stretched, then drive your hips forward to stand.

Keep in mind: Hips travel back; Spine stays neutral; Start very light. Avoid: rounding the back; squatting down instead of hinging; going too heavy.

Dumbbell Romanian deadlift

Beginner · Dumbbells · works hamstrings and glutes, with help from the lower back, forearms and inner thighs. Typical: 3 × 8–12. Watch it in 3D

1. Stand with your feet hip-width apart, holding the dumbbells in front of your thighs.
2. With soft knees, push your hips back and slide the dumbbells down your legs, back flat.
3. Stop when you feel a strong stretch in your hamstrings.
4. Drive your hips forward to stand tall.

Keep in mind: Hips back, not down; Dumbbells close to the legs; Squeeze the glutes at the top. Avoid: rounding the back; bending the knees into a squat; letting the weights swing forward.

Kettlebell swing

Intermediate · Kettlebell · works glutes and hamstrings, with help from the lower back, abs, quads, forearms and front shoulders. Typical: 3 × 8–12. Watch it in 3D

1. Stand with your feet a little wider than your hips, the kettlebell on the floor in front of you.
2. Hinge, grip the handle and hike the bell back between your thighs.
3. Snap your hips forward to stand tall, letting the bell float up to about chest height on straight arms.
4. Let it fall back, hinging at the hips as your forearms meet your thighs, and repeat.

Keep in mind: It is a hip snap, not a squat or a front raise; Arms are just ropes; Stand tall and squeeze the glutes at the top. Avoid: squatting the bell up; lifting with the arms; rounding the back on the hike.

Lying leg curl

Beginner · Machine · works hamstrings, with help from the calves. Typical: 3 × 8–12. Watch it in 3D

1. Lie face down on the machine with the pad just above your heels and your knees just off the end of the bench.
2. Hold the handles and keep your hips pressed into the pad.
3. Curl your heels toward your glutes, squeeze, then lower slowly.

Keep in mind: Hips stay down; Slow lowering; Full range. Avoid: hips lifting off the pad; swinging the weight; stopping halfway.

Nordic hamstring curl

Advanced · Bodyweight · works hamstrings, with help from the glutes and calves. Typical: 3 × 8–12. Watch it in 3D

1. Kneel on a pad with your ankles anchored under something solid or held by a partner.
2. Keep your body straight from knees to head, hips locked.
3. Lower yourself forward as slowly as you can, resisting with your hamstrings.
4. Catch yourself with your hands, then pull back up with your hamstrings (push off a little at first).

Keep in mind: Hips stay straight — do not bend at the waist; Fight the fall the whole way; Small progress counts. Avoid: bending at the hips; dropping fast; doing too many too soon.

Single-leg Romanian deadlift

Intermediate · Dumbbells · works hamstrings and glutes, with help from the outer hips, lower back and calves. Typical: 3 × 8–12 each side. Watch it in 3D

1. Stand on one leg with a slight knee bend, holding a dumbbell in the opposite hand.
2. Hinge at the hip, letting your free leg rise behind you in line with your body.
3. Lower until your body is nearly level or you feel a strong hamstring stretch.
4. Drive the hip forward to stand. Finish the set, then switch.

Keep in mind: Hips stay square to the floor; Back leg and torso move as one; Soft standing knee. Avoid: opening the hip toward the ceiling; rounding the back; rushing the balance.

Exercises where the hamstrings help

These train other muscles first, but the hamstrings work alongside them:

• Back extension (machine)
• Superman (bodyweight)
• Bodyweight squat (bodyweight)
• Box squat (bodyweight, bench)
• Barbell back squat (barbell)
• Forward lunge (bodyweight)
• Bulgarian split squat (dumbbells, bench)
• Step-up (dumbbells, bench)
• Leg press (machine)
• Glute bridge (bodyweight)
• Barbell hip thrust (barbell, bench)
• Donkey kick (bodyweight)
• Sumo squat (dumbbells)
• Side lunge (bodyweight)

How to train the hamstrings

• Train both jobs: a hip hinge (Romanian deadlift, good morning) and a knee bend (leg curl, Nordic curl).
• Nordic curls build strength in the lengthened position and help prevent strains in sprinters.
• In hinges, push the hips back with a long spine until you feel a strong stretch, then stand tall.

Questions

Other muscles: Glutes · Outer hips · Inner thighs · Quads · Hip flexors · Calves · Shins · All muscles

General fitness information for healthy adults, not medical advice.