Top 5 Exercises to Strengthen Your Hamstrings

1. Deadlifts

Deadlifts are one of the most effective exercises for building hamstring strength because they train the entire posterior chain, including the hamstrings, glutes, and lower back. This makes them especially valuable for patients who want real-world strength that transfers to daily activities and sports.

To perform a basic deadlift, start with your feet hip-width apart and a barbell, dumbbells, or even a dowel rod positioned in front of your shins. Push your hips back, keep a neutral spine, and bend slightly at the knees. As you lift, the weight should travel close to your legs while your chest rises and hips extend. The movement should feel controlled, not rushed.

Research published in the Journal of Strength and Conditioning Research shows that hip-hinge exercises like deadlifts significantly increase hamstring activation while reducing unnecessary strain on the knees. For most people, three sets of 10 to 12 repetitions is a safe and effective starting point. Proper form matters more than heavy weight, especially if you have a history of back or hamstring issues.

2. Romanian Deadlifts

Romanian deadlifts place even more emphasis on the hamstrings by limiting knee bend and increasing tension during the lengthening phase of the muscle. This makes them ideal for improving strength, flexibility, and injury resistance at the same time.

Begin standing with the weight at hip or knee height. Keep your knees slightly bent and hinge at the hips while lowering the weight toward mid-shin. Your back should stay flat, and you should feel a stretch along the back of your thighs. Drive through your heels to return to standing and squeeze your glutes at the top.

Studies on eccentric hamstring loading show that Romanian deadlifts help improve muscle-tendon stiffness, which is linked to a lower risk of hamstring strains. Three sets of 10 to 12 repetitions work well for most patients. If balance or mobility is limited, starting with dumbbells instead of a barbell can make this exercise easier to control.

3. Nordic Hamstring Curls

Nordic hamstring curls are one of the most researched exercises for hamstring injury prevention. They are challenging, but extremely effective when done correctly and progressively.

Kneel on a padded surface with your ankles secured by a partner or stable object. Keep your body straight from head to knees. Slowly lower your torso toward the floor, resisting the movement with your hamstrings for as long as possible. Once you can no longer control the descent, use your hands to catch yourself and push back up.

Multiple large-scale studies in soccer and rugby players show that Nordic curls can reduce hamstring injury rates by nearly half when performed consistently. For most people, one to two sets of 6 to 10 controlled repetitions is enough, especially early on. Quality matters more than quantity here.

4. Single-Leg Bridge

The single-leg bridge is a simple but powerful exercise that targets the hamstrings while also improving pelvic and core stability. It is particularly useful for patients recovering from injury or dealing with side-to-side strength differences.

Lie on your back with one knee bent and the other leg straight. Press through the heel of the bent leg and lift your hips until your body forms a straight line from shoulders to knee. Keep your core engaged and avoid arching your lower back. Lower slowly and repeat before switching sides.

This exercise activates the hamstrings and glutes while reducing stress on the spine and knees. Research on rehabilitation programs shows that unilateral exercises like single-leg bridges help correct muscle imbalances and improve functional movement patterns. Three sets of 10 repetitions per side is a good target.

5. Hamstring Curl With Resistance Band

Resistance band hamstring curls are a safe and accessible way to isolate the hamstrings, especially for beginners or patients rehabbing at home.

Secure one end of a resistance band to a stable object and loop the other end around your ankle. Lie face down and slowly bend your knee against the band’s resistance. Pause briefly at the top, then return to the starting position with control.

This exercise strengthens the hamstrings through knee flexion, which complements hip-hinge movements like deadlifts. Research shows that low-load resistance exercises are effective for early-stage strengthening and reducing muscle inhibition after injury. Aim for three sets of 10 to 14 repetitions. If you feel cramping, reduce resistance or stop and reassess.