Muscle group

Hamstrings: how to train them well

Your hamstrings are the back of your thigh. You work them a lot with deadlifts, Romanian deadlifts and leg curl machines. It’s a key area for stable, strong leg movements, whatever your level.

3 machines · 10 exercises

Front

Back

Coach tips

Always control the lowering phase on deadlifts and Romanian variations: aim for about 2 to 3 seconds to feel the work in the back of the thigh.
On seated or lying leg curls, set the pads so your knees line up with the machine’s rotation axis.
Keep your torso solid: lightly brace your abs and look forward to avoid rounding your lower back on deadlifts and on the 45° hyperextension bench.
Breathe with the movement: inhale as you lower the weight, exhale as you lift it, especially on deadlifts and heavier curls.

Machines

Exercises

These also work this muscle

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Common questions

I’m a beginner, which hamstring exercise should I start with?

Seated or lying leg curls are often a good place to start, because the machine stabilizes you and guides the movement. Once you’re comfortable there, you can add deadlifts or Romanian deadlifts to work the back of the thigh with free weights.

How low should I go on a Romanian deadlift?

Lower until you feel a good stretch in the back of your thigh while keeping your back neutral and the movement controlled. If you need to round your lower back to go lower, that’s too far. Better to use a slightly smaller range of motion that you can control well.

What if I feel discomfort or pain in my hamstrings during an exercise?

Stop that exercise and switch to a variation that feels more comfortable, like a machine instead of free weights. If the pain keeps coming back or worries you, talk to a health or training professional before continuing.

Can I train hamstrings more than once per week?

Yes, many people train them more than once a week by changing up the exercises: deadlifts or Romanian deadlifts one day, machine leg curls another. The key is keeping good technique and giving your muscles some time to recover between sessions.