Top 7 Exercises to Build Hamstring Size and Strength

Are you looking for ways to improve the size and strength of your hamstrings? Whether you’re training for athletic performance or aesthetics, having strong hamstrings is essential for overall leg development, injury prevention, and functional movement. In this article, we’ll cover seven of the best exercises to target your hamstrings, focusing on both knee flexion and hip extension.

But if you happen to be someone that hates reading, you watch the video below and get all the information as well.

Understanding Hamstring Anatomy

Before jumping into the exercises, it’s important to understand a bit about hamstring anatomy. The hamstrings are a group of muscles located at the back of the thigh. These muscles cross two joints: the hip and the knee, allowing them to perform two primary movements:

• Knee Flexion: Think of a leg curl motion where the hamstring helps bend the knee.
• Hip Extension: Movements like Romanian deadlifts (RDLs) where the hamstrings help extend the hip.

For optimal hamstring development, it’s crucial to incorporate both types of movements into your training. The following exercises provide a blend of knee flexion and hip extension to maximize hamstring growth and strength.

1. Hamstring Curl with Sliders (Eccentric Focus)

This exercise emphasizes eccentric (lengthening) contractions, which are highly effective for building muscle strength and size. To perform this exercise, you’ll need a pair of furniture sliders or fitness sliders.

How to Do It:

1. Lie on your back with your heels on the sliders.
2. Lift your hips into a glute bridge position.
3. Slowly extend your legs out, maintaining tension in your hamstrings.
4. Pull your legs back in to the starting position, keeping control throughout the movement.

Tips:

• Keep your core engaged to avoid arching your lower back.
• Perform 2-3 sets of 8-12 reps.

This exercise targets knee flexion and is perfect for building the eccentric strength of your hamstrings.

2. Kickstand Dumbbell RDL with Slider

This exercise focuses on hip extension and unilateral (single-leg) strength, improving both hamstring and glute activation.

How to Do It:

1. Hold a dumbbell in each hand.
2. Place one foot on a slider, keeping your front leg slightly bent.
3. Push the slider back as you hinge at the hips.
4. Return to the starting position by pulling your front leg through the movement.

Tips:

• Focus on keeping your back flat and your chest tall.
• Perform 8-10 reps per leg.

The kickstand RDL is a great way to isolate one leg at a time while working on balance and stability.

3. Dumbbell RDL with Band RNT (Reactive Neuromuscular Training)

Using a band for RNT creates an additional challenge by forcing your body to stabilize against the band’s pull, leading to more muscle activation.

How to Do It:

1. Attach a resistance band to a stable rack.
2. Place the band around your hips.
3. Hold dumbbells in both hands and perform a traditional RDL.
4. Focus on driving your hips back into the band and returning to a standing position.

Tips:

• Keep your feet flat and maintain a neutral spine.
• Perform 8-12 reps for 2-3 sets.

The band helps cue proper hip mechanics and enhances glute and hamstring engagement.

4. Hamstring Foam Roller Walkout

This bodyweight exercise is perfect for targeting hamstrings without the need for heavy equipment.

How to Do It:

1. Lie on your back with your feet on a foam roller.
2. Lift your hips into a bridge position.
3. Slowly walk the foam roller out and back in, keeping your hips off the ground.

Tips:

• Keep your hips lifted throughout the exercise.
• Aim for 4-6 walkouts to start, progressing to 8-10 reps.

This is a great alternative to machine-based hamstring curls and can be done anywhere.

5. Single-Leg Landmine RDL

The landmine setup provides extra stability while allowing you to focus on single-leg hamstring and glute development.

How to Do It:

1. Place one end of a barbell in a landmine attachment.
2. Stand on one leg and hold the barbell with the opposite hand.
3. Perform a single-leg RDL by hinging at the hips and reaching the barbell toward the ground.
4. Return to a standing position.

Tips:

• Use a light weight to start and increase as you build strength.
• Perform 6-10 reps per leg for 3-4 sets.

This exercise improves balance, stability, and unilateral strength.

6. Dimel Deadlift with Band Tension

The Dimel deadlift is a variation of the Romanian deadlift that emphasizes the eccentric portion of the movement. Adding band tension increases the difficulty and enhances hamstring activation.

How to Do It:

1. Set up a resistance band around your hips.
2. Perform a Dimel deadlift by pushing your hips back and lowering the barbell to just below your knees.
3. Return to the standing position, focusing on driving through your glutes and hamstrings.

Tips:

• Use light to moderate weight with band tension.
• Perform 15-20 reps for 2-3 sets.

This exercise is highly effective for building explosive posterior chain strength.

7. Glute Ham Raise To Back Extension

The glute ham raise is one of the most challenging and effective bodyweight hamstring exercises. It is very similar to a Nordic curl, however, can be easier to complete. But here we’re also going to add a back extension into the mix, to continue to work the hamstrings after failure, which is known as a mechanical dropset.

How to Do It:

1. Kneel on a padded surface of a GHR and secure your feet under a stable object.
2. Slowly lower your upper body toward the ground, keeping your hips extended.
3. Use your hamstrings to control the descent and pull yourself back up.
4. Once completed to failure, allow your legs to be straight and body hanging off the GHR.
5. Now complete back extensions with your glutes and hamstrings.

Tips:

• Start with assistance, such as a resistance band, if needed.
• Perform 4-6 reps to start, progressing as your strength improves.
• Push to failure if able to achieve more reps.

This exercise is fantastic for injury prevention and building strong, resilient hamstrings.

Final Thoughts

Incorporating these seven exercises into your training program will help you build stronger, more muscular hamstrings. By targeting both knee flexion and hip extension movements, you’ll ensure balanced development and reduce your risk of injury.

Remember, consistency and progressive overload are key to seeing results. Mix up your hamstring workouts with these variations, and don’t forget to focus on proper form to maximize your gains.

For more strength and conditioning tips, check out our blog at Terre Haute Intensity Resistance and Sport Training (THIRST) and follow us on YouTube for more fitness content!