Hamstrings

The Complete Guide to Training Hamstrings

Want stronger, more defined hamstrings? Whether you're aiming for better leg aesthetics, improved athletic performance, or injury prevention, this guide covers everything you need to maximize your hamstring gains. Not a fan of reading? Check out the video linked below for a quick walkthrough!

Key Hamstring Exercises & Movement Patterns

To fully develop your hamstrings, you need to include two essential types of exercises in your workout routine:

  1. Hip Hinge Exercises
  2. Isolation Exercises

Combining these two movement patterns ensures you’re targeting the hamstrings from all angles for both strength and hypertrophy.

1. Hip Hinge Exercises

Hip hinge movements target the entire posterior chain—not just the hamstrings but also the glutes and lower back. These exercises focus on eccentric loading, which is key to hamstring growth.

Top Hip Hinge Exercises:

  • Romanian Deadlift (RDL)
  • Stiff-Leg Deadlift (SLDL)
  • Good Mornings

These exercises create an intense stretch in the hamstrings, promoting muscle fiber activation and growth.

2. Isolation Exercises

While hip hinge movements are essential, isolation exercises allow you to directly target the hamstrings without involving other muscles like the glutes or lower back.

Top Isolation Exercises:

  • Hamstring Curls (lying, seated, or standing)
  • Nordic Hamstring Curls (challenging but highly effective)

Pro Tip:
Doing only isolation exercises won’t cut it. You need both compound hip hinges and isolation work to fully develop your hamstrings.

How Often Should You Train Hamstrings?

For most people, 2 hamstring-focused workouts per week is the sweet spot. This gives you enough volume to stimulate growth while allowing adequate recovery.

Recommendation:

  • 2 sessions per week for balanced development.
  • No need for more unless hamstrings are a major weak point or focus area.

Recommended Sets Per Week

For optimal growth, aim for 12 total sets per week.

Breakdown:

  • 6 sets of hip hinge exercises
  • 6 sets of isolation exercises

There’s no real need to exceed this number unless you're an advanced lifter or specifically targeting hamstrings for performance.

Choosing the Right Rep Ranges

Splitting your exercises into main (hip hinge) and isolation movements helps you target both strength and hypertrophy effectively.

Main Exercise (5-15 reps)

Your hip hinge movement should be the primary focus of your hamstring workout. Use moderate to heavy weights to maximize strength and muscle engagement.

Rep Range Options:

  • 5-8 reps for strength
  • 8-12 reps for hypertrophy
  • 12-15 reps for endurance-focused hypertrophy

Example:

  • Romanian Deadlift – 4 sets of 8-12 reps

Isolation Exercise (8-30 reps)

Isolation movements allow you to focus purely on the hamstrings. These exercises work best in higher rep ranges to fully fatigue the muscles.

Recommended Rep Range:

  • 12-20 reps for most sets
  • Go up to 30 reps for added endurance work or if using lighter weights.

Example:

  • Lying Hamstring Curls – 4 sets of 15-20 reps

Example Hamstring Workout Routine

Here’s a balanced hamstring routine that hits both strength and hypertrophy.

Workout 1:

  1. Romanian Deadlift (RDL) – 4 sets of 8-12 reps
  2. Seated Hamstring Curls – 4 sets of 15-20 reps

Workout 2:

  1. Stiff-Leg Deadlift (SLDL) – 4 sets of 5-8 reps
  2. Nordic Hamstring Curls – 3 sets of as many reps as possible (aim for 8-12 reps)

RDL vs. SLDL: What’s the Difference?

People often mix up the Romanian Deadlift (RDL) and the Stiff-Leg Deadlift (SLDL), but they have distinct differences that affect how your hamstrings are targeted.

1. Starting Position:

  • RDL: Starts from the top of the movement (standing position).
  • SLDL: Starts from the bottom (barbell on the floor).

2. Bar Path & Shin Position:

  • RDL: The bar stays close to your shins throughout the movement.
  • SLDL: The bar is kept slightly away from the shins, increasing the stretch on the hamstrings.

3. Knee Flexion:

  • RDL: Slight bend in the knees—more comfortable for most people.
  • SLDL: Legs are kept almost straight for maximum hamstring stretch.

Which One Should You Choose?
Both are effective, so it’s a matter of personal preference and how your body responds. As long as you’re feeling a good stretch in your hamstrings, you’re on the right track!

Mastering the Hip Hinge Technique

A common complaint is not feeling the hamstrings during hip hinge exercises. This usually comes down to poor technique.

How to Fix It:

  1. Hinge at the Hips, Not the Lower Back:
    Imagine your hips are like a door hinge—push them backward while keeping your spine neutral.

  2. Think of Your Hamstrings as Strings on a Harp:
    To "play" (or activate) them, they need to be fully stretched. If your knees are too bent or your back is rounded, you won’t feel the proper stretch.

  3. Keep Your Chest Up & Back Flat:
    Maintaining a neutral spine is crucial to avoid lower back strain and keep the tension on your hamstrings.

  4. Control the Eccentric (Lowering) Phase:
    Don’t rush through the movement. Lower slowly, feel the stretch, and then engage your hamstrings to pull back up.

Final Thoughts

Building strong, defined hamstrings is all about combining hip hinge movements with isolation exercises. Focus on proper technique, progressive overload, and balanced volume for the best results.

Stick to these principles, and you’ll not only improve your leg aesthetics but also boost overall strength and athletic performance. Ready to put this into action? Add these exercises to your next workout, or check out one of my custom training plans to take your hamstring gains to the next level! 💪