The 7 Best Hamstring Workouts for Explosive Leg Strength

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Hamstrings are the bedrock of your lower body’s power and stability. Your workout routine should include this muscle group to boost your athletic performance and prevent injuries. To build strength and resilience, it’s essential to focus on these underutilized muscles. Here’s a guide to the best hamstring workouts for leg strength. 

The Importance of Hamstring Workouts 

The best hamstring workouts help with everyday movements, from climbing stairs to lifting chairs. Although often overlooked, they should be included in your workout routine. Here are a few reasons why hamstring exercises are essential. 

Targeted Exercises

While the choices are vast, you can target the hamstrings in your exercises. For instance, leg curls and deadlifts are excellent for a full-body workout plan. Each rep works your posterior chain, which includes the hamstrings, glutes and lower back. Other exercises include donkey kicks and glute bridges.

Diverse Exercise Choices

Hamstring workouts are diverse in equipment and accessibility, allowing you to train anywhere. You can do glute bridges or good morning stretches without equipment, even when you’re on the road. You can also incorporate them during HIIT workouts, which improve cardiorespiratory health and increase heart rate. Your HIIT circuit could include kettlebell swings and burpees.  

Reduced Injury Risks

Strong hamstrings go a long way for your knee health, as they protect your ACL and other ligaments. Eccentric exercises are especially helpful to your lower body. Researchers said this workout approach reduced injuries by up to 70%, attributed to improved limb asymmetry and fascicle length. They also recommended stretching-based interventions for enhanced flexibility. 

The Best Hamstring Workouts for Your Next Exercise Session

Your hamstrings should be a priority on leg day, so focus on a full range of motion and challenging your body. Here are seven hamstring workouts to build strength and an excellent foundation for your fitness routine. 

1. Conventional Deadlifts

• Set your feet hip-width apart with your toes pointing forward. 
• Hinge at the hips, bend your knees and grip the barbell.
• Activate your hamstrings by driving your hips forward as you lift. 
• Lift the bar past your knees while squeezing your glutes and hamstrings. 
• Lower the weight as you push your hips backward. 
• Ensure the bar settles on the floor before starting the next rep. 

2. Kettlebell Swings

• Place the kettlebell about one foot in front of you with your feet shoulder-width apart. 
• Push your hips and glutes backward while your back remains flat. 
• Grip the kettlebell handle with both hands and angle it so that the handle is up. 
• Hike the kettlebell between your legs and bring it toward your groin. 
• Drive your hips with maximum force, squeezing your glutes. 
• Bring the kettlebell to chest height before letting gravity bring it down. 

3. Bulgarian Split Squat

• Extend one leg behind you and place the top of your foot onto the bench. 
• If you have dumbbells, hold them by your waist. Otherwise, you can use your body weight.
• Square your hips and shoulders while keeping your chest up. 
• Hinge at the hips and let your torso lean forward at a 45° angle.
• Bend the knee on your non-extended leg as you lower your body toward the floor. Here, you’ll stretch the hamstrings and glutes. 
• Raise your body by driving the middle part of your back foot and the heel of your front foot. 

4. Nordic Hamstring Curl

• Start by anchoring your lower legs and ankles with a partner or a loaded barbell. 
• Kneel on a yoga mat or a pad with your body in an upright position. 
• Straighten your body by engaging your core and glutes. 
• Lean forward slowly and pivot at the knees, keeping your hips straight. 
• Use your hamstrings to control the descent, which should last about five seconds. 
• As you fall forward, catch yourself with your hands and land in a pushup position. 

5. Swiss Ball Hamstring Curl

• Lie flat on your back on an exercise mat while placing your heels and lower calves on the Swiss ball. Straighten your legs and rest your arms on the floor for stability. 
• Elevate your hips off the floor while engaging your core and squeezing your glutes. 
• Raise your body until it forms a straight line from the shoulders to the heels. 
• Hold this position and use it as the starting point for each repetition. 
• Press your heels into the Swiss ball and pull the ball toward your glutes. 
• Engage your hamstring muscles to perform the curl, pulling until your knees are at a 90° angle. 
• Roll the ball away from your body and return to the bridge position. 

6. Romanian Deadlift

• Align your feet with your hips and place your mid-foot under a barbell. 
• Bend your knees and hinge at the hips, then grab the bar with an overhand grip. 
• Stand up straight with the barbell. Your back should be straightened, your shoulders pulled back and your core engaged. The barbell should be on your upper thigh at this point.
• Push your hips backward without bending your knees, letting the barbell slide to your front thighs. Maintain a neutral spine and pull your shoulders back to prevent rounding. 
• Lower the bar until you feel a stretch in your hamstrings. The barbell should be below the kneecaps. 
• Once you feel the stretch in your hamstrings, drive your hips forward while squeezing your glutes. 
• Return to the upright starting position without leaning back or hyperextending your lower back. 

7. Good Morning

• Set the barbell in a squat rack at the mid-chest level. Place the bar across your upper back and shoulders, rather than directly on your neck.
• Lift the barbell off the rack by straightening your legs and taking a step or two back.  
• Hinge the hips and push them backward, as if you’re trying to touch the wall with your glutes. 
• Slightly bend the knees as your hips move back to ensure you hinge instead of squat. 
• Bend your torso until it’s nearly parallel to the ground, creating a hamstring stretch.
• Squeeze your glutes and hamstrings as you bring your torso to the starting point. 

Build Leg Strength With the Best Hamstring Workouts 

Hamstring workouts unlock new levels of power and stability by building a more resilient body. While strong hamstrings take time to build, the journey pays dividends and unleashes untapped potential. Incorporate these movements into your routine to make it more holistic.