Anatomy
The hamstrings cross both the knee and hip joints (except the short head of the biceps femoris). This means they are involved in both hip hinge exercises (RDL, deadlift) and knee flexion exercises (leg curl). Training both types is necessary for complete development.
Function
Knee flexion, hip extension
Min Sets/Week
8
Optimal Range
8–16
Max Sets/Week
16
Best Hamstrings Exercises
Conventional Deadlift
Intermediate Compound 3–4 × 3–6
Sumo Deadlift
Intermediate Compound 3–4 × 4–8
Romanian Deadlift
Intermediate Compound 3 × 8–12
Single-Leg Romanian Deadlift
Intermediate Compound 3 × 8–12
Stiff-Leg Deadlift
Intermediate Compound 3 × 8–12
Good Morning
Advanced Compound 3 × 8–12
Seated Leg Curl
Beginner Isolation 3 × 10–15
Lying Leg Curl
Beginner Isolation 3 × 10–15
Nordic Curl
Advanced Compound 3 × 3–8
Stability Ball Leg Curl
Intermediate Isolation 3 × 8–15
Band Good Morning
Beginner Compound 3–4 × 8–12
Band Good Morning (Pull Through)
Beginner Compound 3–4 × 8–12
Compound Exercises
Isolation Exercises
Training Tips
- Hip hinge exercises (RDL) train hamstrings in stretch; leg curls train them in contraction — include both.
- Research shows hamstrings respond especially well to training at long muscle lengths.
- Nordic curls are extremely effective but very demanding — introduce slowly.
Where hamstrings fits in a workout split
You can train hamstrings in a upper/lower split, push pull legs or the full body split. Not sure which suits your schedule? Use the Split Finder, or see how weekly sets stack up in the workout planner.
FAQ
How often should I train hamstrings?
Most people benefit from training hamstrings 2 times per week. This provides enough frequency for muscle protein synthesis while allowing adequate recovery between sessions.
How many sets per week for hamstrings?
8–16 working sets per week is a reasonable range for most trainees. Start at the lower end and increase gradually as your recovery allows.
What is the best exercise for hamstrings?
The best exercise depends on your equipment and goals. For overall development, romanian deadlift is typically one of the most effective choices.