Lower Body Workouts 9 Best Hamstring Exercises for Stronger Legs You can do almost all of these at home, and some don't require any equipment By Sara Lindberg Sara Lindberg Sara Lindberg, M.Ed., is a freelance writer focusing on health, fitness, nutrition, parenting, and mental health. Learn about our editorial process Updated on April 16, 2024 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Tara Laferrara, CPT Reviewed by Tara Laferrara, CPT Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. She also created her own online training program, the TL Method. Learn about our Review Board Print Running, walking, cycling, and hiking are just a few activities that recruit the hamstring muscles (located on the back of your thigh). These require that the hamstrings flex the knee and extend the hip, giving your hamstrings a great workout.But there isn't always time (or the right weather) to get out for a long hike or bike ride. These nine hamstring exercises can easily be done at home or in the gym and include moves that involve knee flexion and hip extension. Verywell / Ben Goldstein Hamstring Exercises A well-rounded leg workout should include hamstring exercises targeting the biceps femoris, semimembranosus, and semitendinosus—the three hamstring muscles. Below you will find step-by-step instructions plus the benefits of these hamstring exercises: Sumo squatKettlebell swingSingle-leg deadliftBasic bridgeSingle-leg bridgeLying leg curlLeg press on the ballReverse plankSquat Beginner Lower Body Workout for Strength 1 Sumo Squat Verywell / Ben Goldstein To work your inner thighs or adductor muscles and hamstrings, consider adding the sumo squat to your lineup of hamstring exercises. The sumo squat gives you the same benefits as the traditional squat but with increasing activation of the inner thighs and hamstrings. You can perform this squat with or without weight. Step-by-Step Instructions Stand with feet slightly wider than hip-width. Point your toes about 45 degrees outward. Your hips will be rotated outward. Put your arms out in front of you at shoulder height. If you are using weight, hold the dumbbells securely at your shoulders or in a goblet position in front of your chest. Take a deep breath, engage your core, and push your hips back, lowering into a squat position. Pause at the bottom, exhale, and press back into a standing position. Keep weight evenly distributed in your heel and midfoot.Complete 12 to 15 reps. You can make this move more challenging by squatting lower or make it easier by shortening the distance you squat down. Try This 30-Day Squat Challenge 2 Kettlebell Swing Westend61 / Getty Images If you’re looking for a hamstring exercise that boosts cardio endurance, burns calories, and targets multiple muscle groups, then get swinging. In addition to working all lower body muscles, the kettlebell swing specifically increases the activation of the hamstrings. This hamstring exercise targets the back half of your body (also known as the posterior chain), including the glutes and hamstrings. Step-by-Step Instructions Place the kettlebell slightly in front of you and hold onto the handles. Keep your shoulders back and down. Stand with feet slightly wider than hip distance, and your toes angled out slightly. Keep a straight spine with your shoulders, bend your knees slightly, send your hips back, and tip your torso forward as you pick up the kettlebell with both hands. This is not a squat. It is a hip hinge, so avoid bending the knees significantly. Holding the kettlebell, roll your shoulders back, engage your core, and begin the movement by squeezing the glutes and hamstrings to fully extend your hips as you reverse the hip hinge (the hips stop right underneath your shoulders, not in front of them). Swing the kettlebell up in front of your chest. Keep your body weight toward your heels. Lower the kettlebell and swing through your legs to repeat. Complete 15 to 20 repetitions or perform for a specified time. Make sure you are doing a hip hinge and not a squat. The hinge movement is what allows you to target the hamstrings and glutes. We've tried, tested, and reviewed the best kettlebells. If you're in the market for kettlebells, explore which option may be best for you. 3 Single-Leg Deadlift Caiaimage / Trevor Adeline / Getty Images The single-leg deadlift is a hamstring exercise that isolates the posterior muscles of the standing leg. Choose a kettlebell or dumbbell that is light enough to keep your form strict but heavy enough to feel the hamstrings working. Step-by-Step Instructions Stand on the right leg with a soft knee bend. Hold a kettlebell in your right hand. The left foot will be off the floor. Tip your body forward by hinging at the hips and moving the weight toward the ground. Keep your chest up. Your left leg will go straight back behind you. Go as far as you can until you feel the tension in the right hamstring. Stand back straight, squeezing your glutes, and return to the starting position. Complete all reps on the right leg before changing to the left leg.Do 8 to 10 repetitions on each leg. If you’re new to this hamstring exercise, try performing it without weight before adding a kettlebell or dumbbell. It takes time to make this move correctly. When in doubt, ask a personal trainer or physical therapist for help. 4 Basic Bridge Verywell / Ben Goldstein The basic bridge exercise isolates and strengthens the hamstrings and glute muscles. Since it is a beginner hamstring exercise, it is appropriate for most fitness levels. Step-by-Step Instructions Place an exercise mat on the floor. Lie on your back with your knees bent and feet flat on the floor about a foot away from your glutes. Arms should rest at your sides.Contract your abdominal muscles and glutes, push your heels into the floor, and lift your hips off the floor until your body is straight from shoulders to knees. Focus on squeezing the hamstrings. Pause in this position for 10 to 20 seconds.Lower to the starting position and repeat.Complete 10 repetitions. Avoid the bridge if being on the floor causes pain or is contraindicated due to a medical condition. 5 Single-Leg Bridge Verywell / Ben Goldstein The single-leg bridge is a variation of the standard bridge. By raising one leg while in the bridge position, you’re able to isolate the hamstrings and gluteus muscles. Step-by-Step Instructions Place an exercise mat on the floor. Lie on your back with your knees bent and feet flat on the floor about a foot away from your glutes. Arms should rest at your sides.Contract your abdominal muscles and glutes, push your heels into the floor, and lift your hips off the floor until your body is straight from shoulders to knees. Focus on squeezing the hamstrings.Raise and extend your left leg while keeping your pelvis raised and level. Your right foot stays planted on the floor. Pause for a few seconds before returning your bottom to the floor. Keep the left leg raised and extended. Lower the starting position and repeat with the left leg raised before changing to the right leg. Complete 10 repetitions on each leg. For a challenge to this hamstring exercise, hold the lifted position for 20 to 30 seconds before returning your back to the floor and repeating the move. 6 Lying Leg Curl Verywell / Ben Goldstein The lying leg curl is an isolation exercise that specifically targets the hamstrings. To perform this move, you need access to a leg curl machine. Most gyms have a supine machine. Some facilities also have a standing or seated leg curl machine you can use to perform this hamstring exercise. Step-by-Step Instructions Adjust the roller pad so it rests above the heels. The machine should have instructions with pictures demonstrating this step.Lie on your stomach with the roller pad resting on your lower calves. Make sure your legs are fully stretched. Grasp the handles on either side of the machine.Lift your feet while keeping your hips on the bench, flex your knees, and pull your ankles toward your glutes.Pause for a few seconds at the top, then slowly lower your leg to the starting position. Complete 10 to 15 repetitions. Choose a weight light enough to maintain proper form in this hamstring exercise. If your hips are coming off the bench while curling, decrease the weight. 7 Leg Press on the Ball PeopleImages / E+ / Getty Images Performing a leg press on an exercise ball targets the lower body and improves core strength and stability. If possible, do this hamstring exercise on a non-carpeted floor. Step-by-Step Instructions Sit on a large exercise ball. Walk your feet out until your body is at an incline on the ball. Your head and shoulders will be off the ball. Keep your neck natural and avoid looking up or down. Arms will be at your sides. Bend your knees like you are going to do a squat. Then, press through the heels to return to the starting position, focussing on contracting the hamstrings. Complete 10 to 15 repetitions. Keep your weight in your heels rather than your toes. When returning to the starting position, really squeeze your hamstrings. 8 Reverse Plank Verywell / Ben Goldstein The reverse plank is an intermediate-level hamstring exercise that is great for your core, glutes, hamstrings, and upper body. Add the reverse plank to a core workout or integrate it into leg day. Step-by-Step Instructions Place an exercise mat on the floor. Sit down with your legs extended in front of you. Put your hands slightly behind you, palms down, and fingers spread wide. Each hand should be outside your hips but in line with your shoulders. Press into your hands and lift your hips and upper body toward the ceiling. Your body should be straight from your head to your heels. Look up toward the ceiling. Contract your core, glutes, and hamstrings and hold this position for 15 to 30 seconds. Lower to the starting position. Complete 5 to 10 repetitions. To increase tension on your hamstrings, add a toe tap. Bend your right knee and bring your toes toward your glutes. Do a toe tap. Extend your leg and change to the left leg. Repeat. 5-Minute Daily Plank Workout 9 Traditional Squat Verywell / Ben Goldstein You can't beat the squat when it comes to the best exercise for overall leg development. Known for its ability to target the glutes, quads, hamstrings, and calves, the squat is an integral part of a lower-body workout plan. And the best part? You can do them with or without weight. Step-by-Step Instructions Stand with feet a little wider than shoulder-width apart. If you’re using weight, hold a dumbbell in each hand and keep arms at your sides, or hold in a goblet squat position. Engage your core, slowly bend your legs, and squat down until your thighs are parallel to the floor. For bodyweight only, raise your arms in front as you squat down. Keep your head up and look straight ahead. Hold the bottom position for a few seconds, then exhale, push through the heels, and return to the starting position. Complete 12 to 15 reps. You can use dumbbells, a kettlebell, or a barbell to add resistance to the squat. Really squeeze the hamstrings during the entire motion. Benefits of Hamstring Exercises Hamstring exercises will build strength, mobility, and muscular endurance in your legs. Strong hamstrings are important for explosive movements like jumping and running, and hamstrings help stabilize your knees while supporting your hips and back. Over time, improvements in hamstring strength may also help boost your athletic performance and reduce your injury risk. Tips for Hamstring Exercises The above exercises can be done at home or in the gym. Add them to your weekly routine, choosing a few to do each session, or try them all at once. If your hamstrings feel tight, follow these exercises with hamstring stretches and include some rest days in your schedule. Bottom Line Hamstring exercises build strength in your legs that can help give you better power and stability during sports and everyday movements. If you need help ensuring proper form, seek out a personal trainer for guidance. Frequently Asked Questions What is the best exercise for hamstrings? The best exercise for hamstrings is the stiff leg deadlift and similar variations. However, there are several other hamstring exercises that are very effective and may work better for you. For hinging movements, the stiff and Romanian deadlifts, as well as the good morning are very effective. For knee flexion and long head activation try hamstring curls or Nordic curls. Learn More: How to Do Romanian Deadlifts Do squats work hamstrings or quads? Squats primarily work the quads, but also activate the hamstrings. The more upright you stay in your squat, the more you will activate your quads, especially if you keep your chest high and push through your quads correctly when standing. Learn More: Squat Variations for the Buns, Hips, and Thighs How can I work my hamstrings at home? You can work your hamstrings at home with bodyweight, bands, dumbbells, or any other equipment you may have. Just make sure to challenge yourself enough that you can make progress by working within a few repetitions of failure (5 or fewer) and increasing the challenge over time. Learn More: How to Use Progressive Overload to Make Progress 9 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Sørensen B, Aagaard P, Malchow-Møller L, Zebis MK, Bencke J. Medio-lateral hamstring muscle activity in unilateral vs. Bilateral strength exercises in female team handball players – a cross-sectional study. Int J Sports Phys Ther. 2021;16(3):704-714. doi:10.26603/001c.24150 Coratella G, Tornatore G, Caccavale F, Longo S, Esposito F, Cè E. The activation of gluteal, thigh, and lower back muscles in different squat variations performed by competitive bodybuilders: implications for resistance training. Int J Environ Res Public Health. 2021;18(2):772. doi:10.3390/ijerph18020772 Yoon J-O, Kang M-H, Kim J-S, Oh J-S. Effect of modified bridge exercise on trunk muscle activity in healthy adults: a cross sectional study. Brazilian Journal of Physical Therapy. 2018;22(2):161-167. doi:10.1016/j.bjpt.2017.09.005 Hegyi A, Csala D, Péter A, Finni T, Cronin NJ. High-density electromyography activity in various hamstring exercises. Scandinavian Journal of Medicine & Science in Sports. 2019;29(1):34-43. doi:10.1111/sms.13303 Ko M, Song C. Comparison of the effects of different core exercise on muscle activity and thickness in healthy young adults. Physical Therapy Rehabilitation Science. 2018;7(2):72-77. doi:10.14474/ptrs.2018.7.2.72 Widodo AF, Tien CW, Chen CW, Lai SC. Isotonic and isometric exercise interventions improve the hamstring muscles’ strength and flexibility: a narrative review. Healthcare. 2022;10(5):811. doi:10.3390/healthcare10050811 Coratella G, Tornatore G, Longo S, Esposito F, Cè E. An electromyographic analysis of Romanian, step-Romanian, and stiff-leg deadlift: implication for resistance training. IJERPH. 2022;19(3):1903. doi:10.3390/ijerph19031903 Llurda-Almuzara L, Labata-Lezaun N, López-de-Celis C, et al. Biceps femoris activation during hamstring strength exercises: a systematic review. IJERPH. 2021;18(16):8733. doi:10.3390/ijerph18168733 Lee JH, Kim S, Heo J, Park DH, Chang E. Differences in the muscle activities of the quadriceps femoris and hamstrings while performing various squat exercises. BMC Sports Sci Med Rehabil. 2022;14(1):12. doi:10.1186/s13102-022-00404-6 By Sara Lindberg Sara Lindberg, M.Ed., is a freelance writer focusing on health, fitness, nutrition, parenting, and mental health. 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