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Hamstrings

Hip hinges and knee-flexion patterns for the back of the thigh.

Legs227 Exercises
Hamstrings — Muscle parts: Biceps femoris, Semitendinosus
Muscle parts
  • Biceps femoris
  • Semitendinosus

Exercises that train the Hamstrings

How to train it

Train the Hamstrings with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Hamstrings FAQ

What are the best exercises for the Hamstrings?

Band Deadlift, Band Standing Leg Curl, Barbell Deadlift and Barbell Good Morning are among the most effective hamstrings exercises. Pair a heavy compound movement with one or two assistance exercises to train the hamstrings through its full range.

How often should you train the Hamstrings?

Training the hamstrings two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding hamstrings sessions so the muscle can recover and grow.

Related muscles

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Hip extension and abduction from thrusts, bridges and squats.

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Quadriceps

Quadriceps

Knee extension and squat-dominant leg work.

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Adductors

Adductors

Inner thigh work from adduction, wide squats and lateral lunges.

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Abductors

Abductors

Outer hip — abduction work for hip stability and a balanced lower body.

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Calves

Calves

Ankle extension and lower-leg stability.

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Tibialis

Tibialis

Front shin — dorsiflexion work for knee health and balanced lower legs.

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