Hamstring Strength Exercises for a Stronger Lower Body

February 12, 2026

Have you ever felt strong at the bottom of a squat but unsteady when you hinge, run, or change direction? This usually means your hamstrings could use some extra focus.

At Crunch Fitness, we believe building a stronger lower body means training all the muscles in the back of your body, not just your quads and glutes. This helps your muscles work well together.

Hamstring strength exercises help you build power, control, and balance in your hips and knees. Your hamstrings are important for moves like deadlifts, lunges, and hip hinges, and they help keep your knees stable and your movements smooth.

When your hamstrings are strong, both your workouts and daily activities like bending or climbing stairs feel easier and more stable. Strong hamstrings also help prevent injuries, especially during tough workouts or sports.

This article will show you how stronger hamstrings can boost your performance, make your workouts safer, and help you keep improving. No matter your experience, building hamstring strength can change how your lower body feels and moves, both in and out of the gym.

The Best Exercises to Build Your Hamstrings

There isn’t just one best exercise for strong hamstrings. You need a mix of different moves, good coaching, and an understanding of how each exercise helps.

This section covers the most effective hamstring exercises, with instructions, sample sets, reps, and tips on how Crunch Fitness trainers can help you get better results and avoid injuries.

Let’s begin.

Barbell Deadlift

The barbell deadlift is a cornerstone of lower-body strength training. It trains the hamstrings and glutes together through a powerful hip hinge, while the core stabilizes the spine.

Why it matters:

Deadlifts strengthen the entire posterior chain, helping protect the knee joint and improve everyday movement like lifting and carrying.

How to do it:

Stand with feet hip-width apart, bar over mid-foot
Hinge at the hips, grip the bar, brace your core
Push through your heels and extend your hips
Lower the bar with control

Example sets & reps:

3–4 sets of 4–6 reps (strength focus)

Trainer tip:

A Crunch Fitness personal trainer can dial in your setup and hip hinge mechanics, helping you lift heavier while protecting your lower back.

Romanian Deadlift

The Romanian deadlift keeps constant tension on the hamstrings, especially during the lowering (eccentric) phase.

Why it matters:

This exercise is important for building hamstring strength, muscle growth, and preventing injuries, especially for runners and athletes.

How to do it:

Start standing with the bar at hip height
Slight bend in knees, hinge the hips back
Lower until you feel a strong hamstring stretch
Drive your hips forward to stand tall

Example sets & reps:

3–4 sets of 8–10 reps

Trainer tip:

Crunch’s trainers help you control your tempo and range of motion, so you work your hamstrings instead of your lower back.

Single-Leg Deadlift

This unilateral movement trains each hamstring independently while challenging balance and core stability.

Why it matters:

It helps your knees stay stable, boosts athletic performance, and corrects strength imbalances.

How to do it:

Hold a dumbbell or kettlebell in one hand
Hinge forward on one leg, keeping hips square
Maintain a neutral spine
Return to standing with control

Example sets & reps:

3 sets of 8 reps per side

Trainer tip:

Personal trainers cue posture and alignment so your hips stay level and your knees stay safe.

Hex-Bar / Trap Bar Deadlift

The hex bar allows a more upright torso, making it a joint-friendly way to load the hamstrings and glutes.

Why it matters:

This exercise is great for building lower-body power while putting less stress on your lower back.

How to do it:

Step inside the bar, grip handles
Sit with your hips back and brace your core
Push through heels to stand
Lower slowly

Example sets & reps:

4 sets of 5 reps

Trainer tip:

Crunch trainers often recommend this variation for beginners or members returning from injury.

Stiff-Leg Deadlift

With minimal knee bend, this movement places more emphasis directly on the hamstrings.

Why it matters:

It builds both strength and flexibility, helping you move through a better range of motion.

How to do it:

Hold barbell or dumbbells
Keep legs nearly straight
Hinge your hips back slowly
Stand tall by squeezing your glutes

Example sets & reps:

3 sets of 10–12 reps

Trainer tip:

A trainer ensures you don’t overstretch or rush the movement, reducing injury risk.

Dumbbell Romanian Deadlift

Using dumbbells allows more freedom of movement and better control.

Why it matters:

This exercise is great for improving your technique and training your hamstrings without putting a lot of weight on your spine.

How to do it:

Hold dumbbells at your sides
Push hips back with soft knees
Lower dumbbells to mid-shin
Drive your hips forward to stand

Example sets & reps:

3–4 sets of 10 reps

Trainer tip:

Crunch personal trainers often use this as a teaching tool to perfect the hip hinge.

Rack Pull

Rack pulls shorten the range of motion, allowing heavier loads with more control.

Why it matters:

Rack pulls help you build hamstring and glute strength while putting less strain on your lower back.

How to do it:

Set the barbell just below knee height
Grip bar, brace core
Extend hips to stand
Lower with control

Example sets & reps:

3–5 sets of 3–5 reps

Trainer tip:

Trainers help adjust rack height so the movement targets the hamstrings, not momentum.

Barbell Hip Thrust

Hip thrusts emphasize hip extension, strongly engaging both glutes and hamstrings.

Why it matters:

Having strong hips helps you sprint, jump, and keep your knees stable.

How to do it:

Upper back on bench, bar over hips
Drive through heels
Extend hips until torso is parallel
Lower slowly

Example sets & reps:

3–4 sets of 8–12 reps

Trainer tip:

Crunch trainers cue proper foot placement and core engagement for maximum muscle activation.

Bulgarian Split Squat

This single-leg squat stretches and strengthens the hamstrings while engaging the core.

Why it matters:

This exercise helps you improve your balance, coordination, and control of your lower body.

How to do it:

Back foot elevated on the bench
Lower into a split squat
Keep the front knee aligned
Push through the heel to stand

Example sets & reps:

3 sets of 8–10 reps per leg

Trainer tip:

Personal trainers help adjust stance length to protect the knee joint and maximize hamstring engagement.

Reverse Sled Pulls

Reverse sled pulls load the hamstrings dynamically without heavy eccentric stress.

Why it matters:

Reverse sled pulls help you build strength and conditioning without putting too much stress on your knees.

How to do it:

Attach sled straps or harness
Walk backward with controlled steps
Keep chest tall and core engaged
Maintain steady tension

Example sets & reps:

4 rounds of 20–30 seconds

Trainer tip:

Crunch trainers often use sled work to build hamstring strength safely for all fitness levels.

Discover more: 10 Best Leg Strength Training Exercises You Can Do At The Gym

Why Personal Training Makes a Difference

These exercises work well by themselves, but working with a Crunch Fitness personal trainer can help you:

Choose the right exercises for your goals
Adjust sets, reps, and load safely
Improve technique and range of motion
Reduce injury risk while maximizing results

All of these hamstring exercises make up a balanced lower-body training plan. They help you get stronger, perform better, and move with confidence in and out of the gym.

What Are the Hamstring Muscles?

Many people think the hamstring is just one long muscle at the back of the leg. Actually, your hamstrings are three muscles that work together and play a big part in how your lower body moves, especially during leg workouts.

The main hamstring muscles are:

Biceps femoris (with a long head and a short head)
Semitendinosus
Semimembranosus

These three muscles are a key part of your posterior chain. They work with your glutes and core to help you move strongly and efficiently.

How Your Hamstrings Work

Most hamstring exercises train the muscles in two key ways:

Hip Extension

Hip extension happens when you drive your hips forward, like in deadlifts, Romanian deadlifts, glute bridges, or when you stand up at the top of a squat. The semitendinosus, semimembranosus, and the long head of the biceps femoris all cross the hip joint, which is why hinge movements work the hamstrings so well.

Knee Flexion

Whenever you bend your knee, such as during hamstring curls, running, or sled work, all your hamstring muscles are involved. This movement is important for keeping your knees stable and preventing injuries.

Why Anatomy Actually Matters

Where a muscle starts and ends determines what it helps you do. Because the hamstrings attach across both the hip and knee, they influence:

Lower body strength and performance
Range of motion during squats and lunges
Stability and control at the knee joint

Small details, like how your lower leg rotates during leg curls, can change which muscle fibers are used most.

Benefits of Training Your Hamstrings

Strong hamstrings do more than look good on leg day. They support almost everything your lower body does, from lifting heavier weights to moving better and staying pain-free.

Balanced Lower Body Strength

Many people at the gym use their quads more than their hamstrings, so the front of their thighs does most of the work. This imbalance can cause tightness in the back of the legs, shaky squats, or knee discomfort during daily activities.

Training your hamstrings helps balance your lower body muscles, so your quads, glutes, and the back of your body work together. This leads to better stability, smoother squats and lunges, and stronger, more confident lifts.

Reduced Injury Risk

Your hamstrings work like natural brakes for your knees and hips. They control your movement when you slow down, land, stop, or lower a weight, which is when many injuries can happen.

Building eccentric strength through smart hamstring exercises helps protect the knee joint, reduce strain, and lower the risk of common issues like hamstring strains or knee pain. Strong hamstrings support long-term injury prevention, whether you’re lifting, running, or playing sports.

More Power, Speed, and Performance

If you want more explosiveness, your hamstrings need to be on board. They play a major role in hip extension, which drives powerful movements like deadlifts, sprinting, jumping, and kettlebell swings.

Strong hamstrings help you perform better in sports by making you faster, stronger, and more controlled during quick movements.

Better Everyday Movement

Strong hamstrings help you in daily life, too. They support your posture, reduce lower back strain, and help you move more easily. Standing up, walking, or bending down all feel smoother when your hamstrings are strong.

Now that you know why strong hamstrings are important, let’s look at how to build them effectively.

How to Build Hamstring Exercises Into Your Routine

You don’t have to change your whole workout plan to add hamstring exercises. The key is to include them regularly and in the right spots.

Begin by training your hamstrings two or three times a week, either on leg day or together with glutes during lower body workouts.

Do compound movements and hip thrusts at the start of your workout, when you have the most energy.

To keep your workouts balanced and easy on your joints, use a mix of different types of exercises:

Hip hinge exercises:
- Barbell Deadlift
- Romanian Deadlift
- Stiff-Leg Deadlift
- Dumbbell Romanian Deadlift
- Hex-Bar / Trap Bar Deadlift
- Rack Pull
Knee flexion moves:
- Single-Leg Deadlift
- Bulgarian Split Squat
- Nordic Hamstring Curls
Single-Leg work
- Single-Leg Deadlift
- Bulgarian Split Squat

For example, a basic lower-body workout could include Romanian deadlifts, Bulgarian split squats, and seated hamstring curls. On upper body days, you can add some light hamstring exercises. This way, you build muscle, improve your range of motion, and lower your injury risk without getting too sore.

Tips to Prevent Common Hamstring Injuries

Hamstring injuries often happen when you push your muscles too hard, too quickly, like during sudden sprints, heavy deadlifts, or quick changes in direction on leg day.

A few good habits can help keep your hamstrings strong, flexible, and ready for action.

Start With Dynamic Warm-Ups

Before you start strength training or sports, warm up with dynamic moves that take your joints through their full range of motion. Leg swings, hip hinges, and light kettlebell swings get your hamstrings, glutes, and core ready without overstretching. Save deep stretching for after your workout.

Stretch With Purpose

Stretching your hamstrings regularly helps you stay flexible and less stiff, especially if you sit often. Try a mix of standing stretches, seated hamstring curls, and light resistance band work to keep your muscles healthy without stressing your knees.

Balance Your Training

If you only do leg curls or use the leg curl machine, you might miss out on full strength. Combine hamstring exercises like Romanian deadlifts and hip thrusts with glute bridges and core work to build a strong, stable backside and help prevent injuries.

Respect Recovery Signals

Feeling tired is often the first sign to slow down. If your hamstrings feel tight or sore, focus on recovery instead of doing another workout. Rest helps your muscles grow, boosts performance, and lowers your risk of injury.

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FAQ’s

How Do I Target My Hamstrings?

You target your hamstrings by training both hip hinge and knee flexion movements. Exercises like Romanian deadlifts, hip thrusts, and hamstring curls work the muscles through their full range of motion.

Are Hamstrings Worth Training?

Yes, hamstrings are absolutely worth training because they support lower-body strength, performance, and injury prevention. Strong hamstrings help protect your knees and improve lifts like squats and deadlifts.

Do Squats Work Hamstrings?

Squats work the hamstrings, but only to a limited degree. To fully build hamstring strength, you need dedicated exercises like Romanian deadlifts, leg curls, and hip hinge movements.

How Many Times a Week Should I Train Hamstrings?

Most people see results from training hamstrings 2–3 times per week, depending on volume and intensity. Spacing sessions allow recovery while supporting muscle growth and strength gains.

Do Big Hamstrings Make My Glutes Look Bigger?

Yes, stronger hamstrings can make your glutes look fuller by improving lower-body balance and shape. Well-developed hamstrings enhance the overall look of the posterior chain.