Strength · Hamstrings

Strength work for the hamstrings

A hamstring that feels tight is not always a hamstring that is short. Strength through range is the more useful goal, and it is trainable.

What this trains

This page is about the back of the thigh — biceps femoris, semitendinosus and semimembranosus.

The lifts

  1. 01Romanian deadlift3 × 8

    Lower until the stretch arrives, not until the bar reaches the floor. Range is individual.

  2. 02Nordic curl (assisted)3 × 4–6

    Control the way down and use hands to push back up. The lowering is the whole exercise.

  3. 03Single-leg RDL3 × 8 each side

    Hips stay square — letting the back hip open turns it into a rotation drill.

  4. 04Seated leg curl3 × 10–12

    Trains the hamstring in the lengthened position, which the RDL alone does not cover.

What this page can't tell you: Long-standing hamstring pain is a reason to get assessed, not to train harder. This page is about loading a healthy muscle.

Other regions

Posturethe upper back, the spinal erectors and the deep abdominal wallDesk workthe hip flexors, the glutes, the upper back and the neck extensorsHipsthe glutes, the abductors, the adductors and the deep external rotatorsBack and spinethe spinal erectors, the lats, the deep trunk and the muscles that resist rotationNeck and shouldersthe rotator cuff, the scapular stabilisers and the neckCore and trunkthe abdominal wall, the obliques and the deep trunk
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