Hamstring Workout
The hamstrings—running down the back of your thighs—are crucial for athletic performance, daily function, and injury prevention. They're involved in running, jumping, and virtually every lower body movement. This program builds stronger, more resilient hamstrings.
Hamstring Anatomy and Function
The hamstrings consist of three muscles: biceps femoris, semitendinosus, and semimembranosus. They cross both the hip and knee joints, making them unique in their function.
Hamstrings bend the knee and extend the hip—movements essential for sprinting, jumping, and changing direction. They also eccentrically control knee extension during activities like running.
Hamstring injuries are common in sports because these muscles are often weak relative to the quadriceps. Proper training balances this ratio and reduces injury risk.
Benefits of Hamstring Training
Injury Prevention
Strong hamstrings reduce strain and tear risk.
Sprint Speed
Hamstrings are primary drivers of running speed.
Knee Health
Balance quadricep dominance for joint protection.
Hip Function
Better hip extension for squats and deadlifts.
Athletic Power
Explosive jumping and cutting ability.
Posture Support
Properly functioning posterior chain.
Program Overview
Who it's for: Anyone wanting to strengthen hamstrings and prevent injury
Don't have all this equipment? GymFriend can build you a custom program using whatever you have available.
Why These Exercises?
Each exercise in this program was selected for a specific reason. Here's why:
Barbell Romanian Deadlift
Primary hip-dominant hamstring exercise.
Lever Lying Leg Curl
Knee flexion for complete hamstring work.
Barbell Glute Bridge
Hip extension with hamstring activation.
Barbell Single Leg Deadlift
Unilateral work for balance and stability.
Barbell Good Morning
Hip hinge pattern for hamstring length.
Lever Lying Leg Curl
Knee flexion with core engagement.
The Complete 2-3 days Program
Follow this program consistently for best results. Start with weights that feel manageable and aim to increase gradually each week as you get stronger.
Want this program adjusted for your fitness level, goals, or schedule? GymFriend can create a personalized version just for you.
Building Stronger Hamstrings
- Include both hip-dominant and knee-dominant exercises.
- Control the eccentric (lowering) phase for best results.
- Stretch hamstrings between sets for better range.
- Start lighter—hamstrings are prone to strain.
- Balance hamstring work with quad training.
- Include single-leg exercises for symmetry.
Edit your plan, track progress, and get realtime coaching
Frequently Asked Questions
Why do my hamstrings always feel tight?
Often from weakness, not just inflexibility. Strengthening hamstrings often reduces tightness more than stretching alone.
Should I stretch hamstrings before training?
Light dynamic stretching is fine. Save deep static stretching for after the workout.
Deadlifts vs leg curls for hamstrings?
Both are valuable. Deadlifts work the hip extension function; leg curls work knee flexion. Include both.
How do I prevent hamstring injuries?
Include eccentric training, maintain quad/hamstring balance, warm up properly, and avoid sudden increases in training volume.
Can I train hamstrings every day?
No—hamstrings need recovery. 2-3 times per week with at least one day between sessions is optimal.