591 exercises
The Best 591 Hamstring Exercises with Videos & Tips
Explore hamstring exercises targeting the biceps femoris, semitendinosus, and semimembranosus. Each exercise features HD video demonstrations and biomechanical cues to help you strengthen the posterior thigh, improve knee flexion, and reduce injury risk.
Frequently Asked Questions
What muscles do hamstring exercises target?
Hamstring exercises target three muscles on the back of your thigh: the biceps femoris (long and short head), the semitendinosus, and the semimembranosus. These muscles work together to flex the knee and extend the hip, two distinct functions that require different exercise types to train fully.
What is the difference between hip hinge and knee flexion hamstring exercises?
Hip hinge exercises like Romanian deadlifts train the hamstrings through hip extension with a relatively straight knee, emphasizing the upper hamstrings near the glutes. Knee flexion exercises like leg curls shorten the hamstrings by bending the knee, targeting the lower portion closer to the knee. Both types are important: training only one pattern leaves the other underdeveloped and increases injury risk.
How do I prevent hamstring injuries?
Hamstring strains are among the most common sports injuries, especially in sprinting and kicking sports. The best prevention strategy is Nordic hamstring curls (shown to reduce hamstring injury rates by up to 50%), progressive eccentric loading, and maintaining a balanced strength ratio between your quadriceps and hamstrings. Avoid training hamstrings only with leg curls; include hip hinge patterns to strengthen the muscle through its full range.
