How to Grow Your Hamstrings: The Ultimate Guide to Strength and Hypertrophy

When it comes to leg training, hamstrings are often overlooked in favor of quads. But if you want to sprint faster, lift heavier, and prevent injuries, your hamstrings hold the key. Whether your goal is muscle growth (hypertrophy) or functional strength, a strategic approach is essential.

This guide covers the best exercises for hamstring development, explains common mistakes, and gives you a proven training plan for maximum results.

Why You Should Prioritize Your Hamstrings

Strong hamstrings are crucial for lower body power, injury prevention, and overall balance. Neglecting them can lead to serious problems, including:

✅ Lower Back Pain – Weak hamstrings cause excessive pelvic tilt, leading to discomfort.

✅ Knee Injuries – Hamstrings stabilize the knee joint, reducing ACL injury risk.

✅ Poor Posture & Hip Dysfunction – Weak posterior chain muscles cause tight hip flexors.

✅ Reduced Athletic Performance – Sprinting, jumping, and cutting all require hamstring strength.

Now, let’s dive into how to train and grow them properly.

Best Isolation Exercises for Hamstring Hypertrophy

Isolation exercises specifically target the hamstrings for maximum muscle growth.

1. Lying Leg Curl Machine – The Hamstring Builder

✔️ Why it works: Isolates the hamstrings without hip involvement for full contraction.

✔️ Pro Tip: Slow down the eccentric (lowering) phase to increase time under tension.

✔️ Reps & Sets: 3-5 sets of 6-12 reps.

2. Seated Leg Curl Machine – The Hidden Growth Secret

✔️ Why it works: Puts the hamstrings in a lengthened position, recruiting more fibers.

✔️ Pro Tip: Squeeze at the top and control the negative for maximum growth.

✔️ Reps & Sets: 3-5 sets of 6-12 reps.

3. Nordic Hamstring Curl – The Brutal Strength Test (Advanced)

✔️ Why it works: Eccentric loading strengthens hamstrings and prevents injury.

✔️ Pro Tip: Use a resistance band to build strength before going unassisted.

✔️ Reps & Sets: 3-5 sets of 6-12 reps.

Best Compound & Functional Hamstring Exercises

While isolation moves build size, compound exercises develop strength and functionality.

4. Romanian Deadlifts (RDLs) – The Posterior Chain King

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✔️ Why it works: Stretches and strengthens hamstrings through hip hinging.

✔️ Common Mistake: Rounding the back. Instead, keep a slight knee bend and hinge at the hips.

✔️ Reps & Sets: 3-5 sets of 6-12 reps.

5. Glute Bridge – Not Just for Glutes

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✔️ Why it works: Targets hamstrings when feet are elevated.

✔️ Progression: Try single-leg variations or add a barbell for resistance.

✔️ Reps & Sets: 3-5 sets of 6-12 reps.

6. Kettlebell Swings – Explosive Power for Athletes

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✔️ Why it works: Builds hip drive, hamstring endurance, and lower body power.

✔️ Common Mistake: Using arms instead of hips. Drive through the glutes!

✔️ Reps & Sets: 3-5 sets of 6-12 reps.

7. Single-Leg Deadlifts – The Balance & Strength Fix

✔️ Why it works: Improves stability while hitting hamstrings unilaterally.

✔️ Pro Tip: Use dumbbells for more control and tension.

✔️ Reps & Sets: 3-5 sets of 6-12 reps per leg.

Common Hamstring Training Mistakes & How to Fix Them

🚫 Going Too Heavy on RDLs → Prioritize form and full range of motion over weight.

🚫 Neglecting Eccentric Strength → Slow down the lowering phase for better hypertrophy.

🚫 Ignoring Unilateral Work → Use single-leg exercises to correct imbalances.

🚫 Skipping Mobility Work → Tight hip flexors limit hamstring activation. Stretch and activate properly.

How to Program for Hamstring Growth

For best results, train your hamstrings 2-3 times per week. Example training split:

📅 Day 1 (Strength Focus): Romanian Deadlifts, Glute Bridges, Lying Leg Curls

📅 Day 2 (Hypertrophy & Endurance): Seated Leg Curls, Nordic Curls, Single-Leg Deadlifts

📅 Day 3 (Explosive Power & Functionality): Kettlebell Swings, Glute Bridges, Lying Leg Curls

Training Tips:

✔️ Progressive Overload: Increase weights or reps each week.

✔️ Focus on Quality, Not Just Quantity: Perfect form matters more than heavy loads.

✔️ Recover Properly: Prioritize rest and protein intake for muscle repair.

Final Thoughts

Hamstrings are essential for aesthetics, injury prevention, and athletic performance. By combining isolation and compound exercises, progressive overload, and proper form, you can achieve serious hamstring growth.

Start implementing these exercises and unlock your full strength potential!

💪 Need a custom training plan? Message us now and take your training to the next level!

About the Author

Alexander Morrow is a NASM Certified Personal Trainer, ACE Certified Personal Trainer, ACE Certified Group Fitness Instructor, NCSF Certified Strength & Conditioning Coach & ACE Fitness Nutrition Specialist with a passion for helping people reach their fitness goals. With a focus on strength training and functional movement, he believe in building a strong, capable body from the inside out. Connect with @FitnessFirstAcademyF1A on Instagram or visit www.FitnessFirstAcademy.com/blog for more training tips and inspiration.

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