Hamstrings Exercises

The hamstrings cross the hip and the knee, so one pattern is not enough. A hinge (Romanian deadlift, good morning) trains hip extension with a heavier load. A curl (lying leg curl, Nordic curl) trains knee flexion. FlexFit programs one of each across the week, with dumbbells or a stability ball at home and machines or a barbell at the gym.

How to train hamstrings

Hinge in the 6 to 12 rep range with a soft knee and a flat back, and stop when the hamstrings stretch rather than when the lower back rounds. Curls go in the 8 to 15 rep range. Lower both slowly. One hinge and one curl in the week cover both joints the muscle crosses.

How FlexFit programs hamstrings

At home, FlexFit programs dumbbell Romanian deadlifts, dumbbell leg curls, and stability-ball leg curls. At the gym it adds barbell Romanian deadlifts, good mornings, and lying or seated leg curls. Targets come from your program's current week and the last sets you logged.

Hamstrings exercises in FlexFit's library

  • Dumbbell Leg Curl

    Lie face down on a flat bench with your knees just off the edge. Place a dumbbell vertically between your feet,...

  • Good Morning

    Place a barbell across your upper back in a high-bar position, feet hip-width apart with a slight bend in your knees....

  • Leg Curl (Lying)

    Lie face down on the leg curl machine with your knees just off the edge of the pad and ankles positioned under the...

  • Leg Curl (Seated)

    Sit in the machine and adjust the back pad so your knees align with the pivot point. Position the leg pad just above...

  • Nordic Curl

    Kneel on a pad with your ankles secured under a bench, partner's hands, or sturdy object behind you. Start upright...

  • Romanian Deadlift (Barbell)

    Stand with feet hip-width apart, holding a barbell at hip level with an overhand grip just outside your thighs. Begin...

  • Romanian Deadlift (Dumbbell)

    Stand with feet hip-width apart, holding a dumbbell in each hand at arm's length in front of your thighs, palms...

  • Stability Ball Leg Curl

    Lie on your back with your heels and calves resting on top of the stability ball, arms at your sides on the floor for...

  • Stiff-Leg Deadlift

    Stand with feet hip-width apart, barbell over midfoot. Grip the bar just outside your legs with arms straight, hinge...

Hamstrings training questions

How many sets of hamstrings per week?
Most lifters progress on 6 to 16 hard sets a week, split between hinges and curls. FlexFit starts near the low end of your program's range and adds sets as you log them.
Can you train hamstrings at home without a curl machine?
Yes. A dumbbell Romanian deadlift trains the hinge, and a stability-ball or dumbbell leg curl trains the knee. Nordic curls work if you can anchor your feet. FlexFit programs those when you have no machine.