Building bigger hamstrings requires understanding the hamstring’s two-function anatomy (hip extension and knee flexion – both functions must be trained for complete development) and applying the training principles that produce hypertrophy: hip-hinge work for hip extension function, dedicated leg curl work for knee flexion function (which compound exercises cannot replace), heavy compound posterior chain work for foundational mass, unilateral patterns for balanced strength, and adequate frequency and volume to drive growth. The hamstrings are one of the most undertrained muscle groups for many lifters because most lower-body work emphasizes quads. Most lifters who want bigger hamstrings but struggle to grow them are making one or more of these mistakes: relying solely on hip-hinge work (missing knee flexion via leg curls) or relying solely on leg curls (missing hip extension via RDLs), training hamstrings too infrequently, running insufficient volume, or treating hamstrings as an afterthought rather than dedicated muscle group. The fix involves: 1) hip-hinge work for hip extension (RDLs, deadlifts, good mornings), 2) leg curl work for knee flexion (lying and seated variations), 3) compound posterior chain (deadlifts, glute bridges), 4) unilateral patterns (Bulgarian split squats, single-leg glute bridges), 5) dynamic patterns (kettlebell swings) for variety and endurance, and 6) higher frequency (1 to 2 times per week with dedicated emphasis).
Below are ten of the most effective exercises for building bigger hamstrings, covering hip-hinge work for hip extension (barbell Romanian deadlift, dumbbell Romanian deadlift, barbell good morning), heavy compound posterior chain (barbell deadlift), dedicated leg curl isolation for knee flexion (lever lying leg curl, lever seated leg curl), supporting hip extension (barbell glute bridge), unilateral work (dumbbell Bulgarian split squat, single leg glute bridge with knee to chest), and dynamic posterior chain (kettlebell swing). Together they form a complete hamstring-growth program. A 30 to 45-minute hamstring-focused session pulled from this list, performed 1 to 2 times per week, produces strong hamstring development for any lifter focused on building bigger hamstrings.
Barbell Romanian Deadlift
The Barbell Romanian Deadlift performs Romanian deadlifts. The hip-hinge pattern produces extreme hamstring loading through hip extension.
For hamstring growth, the RDL is foundational. The pattern hits hamstrings through their primary function (hip extension). Run it for 4 sets of 6 to 10 reps as primary hamstring mass work.
Stand with feet hip-width holding a barbell at the front of the thighs. Hinge at the hips by sending them backward while keeping the back flat and legs nearly straight. Lower the barbell along the legs until the hamstrings stretch deeply (you should feel substantial hamstring stretch). Drive back to standing by extending the hips. Squeeze the hamstrings and glutes hard at the top. The pattern is foundational for hamstring mass building – the deep stretch position combined with hip extension produces strong direct hamstring loading.
Lever Lying Leg Curl
The Lever Lying Leg Curl performs leg curls on a lying machine. The pattern produces direct hamstring isolation through knee flexion.
For hamstring growth, the lying leg curl is foundational direct hamstring isolation. The pattern hits hamstrings through pure knee flexion. Run it for 4 sets of 10 to 15 reps as primary hamstring isolation work.
Lie face-down on a leg curl machine with knees just off the edge of the bench and ankles under the lower pad. Curl the lower pad up by bending the knees. The hamstrings work hard through pure knee flexion. Squeeze hard at peak contraction. Lower under control. The pattern produces direct hamstring isolation and is foundational for complete hamstring development – the hamstrings have two functions (hip extension and knee flexion), and leg curls hit the knee flexion function that hip-hinge patterns miss.
Lever Seated Leg Curl
The Lever Seated Leg Curl performs leg curls on a seated machine. The pattern produces hamstring isolation in seated position.
For hamstring growth, the seated leg curl provides hamstring isolation from a seated position. Run it for 3 to 4 sets of 10 to 12 reps as varied hamstring isolation work.
Sit on a seated leg curl machine with the back against the pad and ankles over the lower pad. Curl the lower pad down/back by bending the knees. The hamstrings work hard through knee flexion. Squeeze hard at peak. Return under control. The seated position provides different stretch loading on the hamstrings compared to lying leg curls, creating useful variation. Most successful hamstring programs include both seated and lying leg curls for complete development.
Barbell Good Morning
The Barbell Good Morning performs good mornings with a barbell on the upper back. The hip-hinge pattern produces strong hamstring loading.
For hamstring growth, the good morning produces strong hamstring loading through the hip-hinge pattern. Run it for 3 sets of 8 to 12 reps as hamstring/posterior chain work.
Set up a barbell on the upper back as for a squat. Stand with feet hip-width. Hinge at the hips by sending them backward while keeping the back flat and legs nearly straight. The torso lowers toward parallel to the floor while the back stays flat and the hamstrings stretch deeply. Drive back to standing by extending the hips. Use moderate weights with strict form. The pattern produces strong direct hamstring loading combined with lower back work. Use moderate loads – good mornings place significant lower back demands.
Barbell Deadlift
The Barbell Deadlift performs barbell deadlifts from the floor. The pattern produces compound hamstring loading.
For hamstring growth, the deadlift produces compound hamstring loading. The pattern hits hamstrings as part of the posterior chain. Run it for 3 to 4 sets of 3 to 6 reps as heavy compound work.
Stand with feet hip-width with a barbell on the floor over the mid-foot. Hinge at the hips and bend the knees to grip the bar. Drive through the heels while extending the hips and knees to lift the bar from the floor. The hamstrings work hard through hip extension. Stand fully tall at the top. Lower under control. The pattern produces compound hamstring loading as part of full posterior chain development. Heavy deadlifts produce significant hamstring loading through their critical role in hip extension.
Dumbbell Romanian Deadlift
The Dumbbell Romanian Deadlift performs Romanian deadlifts with dumbbells. The accessible pattern produces hamstring work.
For hamstring growth, the dumbbell RDL provides accessible hamstring loading. Run it for 3 sets of 10 to 12 reps as accessible hamstring work.
Stand with feet hip-width holding dumbbells at the front of the thighs. Hinge at the hips by sending them backward while keeping the back flat and legs nearly straight. Lower the dumbbells along the legs until the hamstrings stretch deeply. Drive back to standing by extending the hips. Squeeze the hamstrings and glutes hard at the top. The pattern provides accessible hamstring loading – excellent for higher-rep volume work or those without barbell access.
Barbell Glute Bridge
The Barbell Glute Bridge performs glute bridges. The pattern produces glute and hamstring work through hip extension.
For hamstring growth, the glute bridge produces hip extension loading that involves hamstring work alongside glutes. Run it for 3 sets of 10 to 15 reps as glute/hamstring work.
Lie on the floor with knees bent and feet planted. Position a barbell across the hips. Hold the bar in place. Drive through the heels to lift the hips up by extending the hips. The body forms a straight line from shoulders to knees at the top. The glutes and hamstrings work hard through hip extension. Squeeze at peak. Lower under control. The pattern provides hip extension work involving both glutes and hamstrings – excellent compound posterior chain work.
Dumbbell Bulgarian Split Squat
The Dumbbell Bulgarian Split Squat performs Bulgarian split squats. The unilateral pattern produces hamstring work alongside compound leg development.
For hamstring growth, Bulgarian split squats produce unilateral compound work involving hamstrings. Run it for 3 sets of 8 to 12 reps per leg as unilateral compound work.
Stand 2 to 3 feet in front of a bench. Place the top of the rear foot on the bench behind. Hold dumbbells in each hand at the sides. Squat down by bending the front knee. Lean slightly forward at the hips for additional posterior chain emphasis. Drive back up through the front heel. The pattern hits the working leg through compound knee and hip extension involving hamstrings. Switch legs between sets. The forward lean variation emphasizes hamstrings/glutes more than the upright variation.
Kettlebell Swing
The Kettlebell Swing performs kettlebell swings using hip hinge and explosive hip extension. The pattern produces dynamic hamstring work.
For hamstring growth, kettlebell swings build dynamic hamstring power and endurance. Run it for 3 sets of 12 to 20 swings as dynamic posterior chain work.
Stand with feet shoulder-width with a kettlebell on the floor in front. Hinge at the hips and grip the kettlebell. Swing the kettlebell back between the legs by hinging at the hips (the hamstrings stretch deeply at this point). Drive the hips forward explosively to swing the kettlebell up to chest level. The kettlebell travels in an arc driven by explosive hip extension. The pattern builds dynamic posterior chain power and hamstring endurance through high-rep hip-driven movement.
Single Leg Glute Bridge with Knee to Chest
The Single Leg Glute Bridge with Knee to Chest performs unilateral glute bridges with the non-working knee pulled to chest. The pattern produces unilateral hamstring/glute work.
For hamstring growth, the single-leg glute bridge produces unilateral posterior chain work. Run it for 3 sets of 10 to 12 reps per leg as unilateral hamstring/glute work.
Lie on the back with one knee bent and foot planted on the floor. Pull the opposite knee to the chest with the hands. Drive through the heel of the planted foot to lift the hips up by extending the hip. The working hamstring and glute work hard through unilateral hip extension. Squeeze at peak. Lower under control. The pattern produces unilateral hamstring loading – excellent for addressing imbalances and adding unilateral volume to hamstring training.
How To Program These Workouts
A productive hamstring-growth session pulls 5 to 7 exercises from the list above. A common balanced session: barbell Romanian deadlift (compound hip extension), lever lying leg curl (knee flexion isolation), barbell good morning (variation), dumbbell Bulgarian split squat (unilateral), kettlebell swing (dynamic). For mass focus: barbell Romanian deadlift, barbell deadlift, lever lying leg curl, lever seated leg curl, barbell glute bridge. For variation focus: include both lying and seated leg curls, RDL variations, single-leg work. Run heavy compound work for 3 to 4 sets of 5 to 10 reps, leg curl isolation for 3 to 4 sets of 10 to 15 reps, unilateral work for 3 sets of 8 to 12 reps per leg, dynamic work for 3 sets of 12 to 20 reps. Total session covers 18 to 22 working sets focused on hamstring development.
Train hamstrings 1 to 2 times per week for optimal growth. Most lifters who struggle to grow hamstrings are training them only as an afterthought during leg sessions. The fix: dedicate specific volume to hamstrings rather than treating them as accessory work. The optimal pattern: one heavy day focused on compound hip extension (RDLs, deadlifts, good mornings for 5 to 10 reps) and one volume day focused on isolation hypertrophy (leg curls, glute bridges, Bulgarian split squats for 10 to 15 reps). Schedule with at least 48 hours between hamstring sessions. Most successful hamstring-growth programs allocate similar volume to hamstrings as quads.
For broader leg programming, see our best hamstring workouts and how to grow your hamstrings. For specific posterior chain work, see our best workouts for posterior chain.
Final Thoughts
Building bigger hamstrings requires applying the right training principles consistently over time: hip-hinge work for hip extension function, dedicated leg curl work for knee flexion function, heavy compound posterior chain for foundational mass, unilateral patterns for balanced strength, dynamic patterns for variety and endurance, and adequate frequency and volume to drive growth. The combination of Romanian deadlifts, deadlifts, good mornings, lying and seated leg curls, glute bridges, Bulgarian split squats, kettlebell swings, and single-leg glute bridges covers every functional pattern of the hamstrings and produces broader development than any single exercise approach. Most lifters who consistently apply these principles see measurable hamstring growth within 12 to 16 weeks, often producing visible improvements in hamstring size and definition. For lifters who have struggled to grow their hamstrings despite training, the combination of dedicated knee-flexion work (leg curls), increased hamstring-specific volume, both functions trained, and higher frequency typically breaks through the plateau.
Stay focused on training both hamstring functions and full range of motion. The most common mistake lifters make is training only one hamstring function (either only hip-hinge OR only leg curls) which produces incomplete hamstring development. The fix: include both compound hip-hinge work (RDLs, deadlifts) AND dedicated leg curl isolation in every hamstring program. Combined with full range of motion (deep stretch on RDLs, full knee flexion on leg curls) and progressive overload over time, training both functions produces the complete hamstring development that single-function training never achieves.
Frequently Asked Questions
Why aren’t my hamstrings growing?
Most lifters with stubborn hamstrings make one or more of these mistakes: 1) training only one hamstring function (either only hip-hinge or only leg curls), 2) running insufficient hamstring volume relative to quad volume, 3) training hamstrings only once per week, 4) not using full range of motion (shallow RDLs, partial leg curl reps), 5) treating hamstrings as accessory work rather than dedicated muscle group. The fix: train both hamstring functions (hip-hinge AND leg curls), allocate similar volume to hamstrings as quads, train hamstrings twice weekly, use full range of motion, target 18+ working sets per week.
What’s the best exercise for hamstrings?
Romanian deadlifts and lying leg curls produce complementary hamstring loading. Romanian deadlifts hit the hip extension function (the dominant function for most lifters). Lying leg curls hit the knee flexion function (which hip-hinge work cannot replace). Both should be priority exercises in hamstring-growth programs. Combined with deadlifts (compound posterior chain) and good mornings (variation hip-hinge), these form the foundation of complete hamstring development. The fastest gains come from combining both compound hip-hinge AND dedicated leg curl work.
Are leg curls necessary for big hamstrings?
Yes – essential for complete hamstring development. The hamstrings have two functions (hip extension AND knee flexion) and require training both. Compound hip-hinge work (RDLs, deadlifts) only trains hip extension. Leg curls produce direct knee flexion loading that hip-hinge patterns cannot match. Most successful hamstring-growth programs include leg curls (lying or seated) as primary isolation work, typically 10 to 15 reps for 3 to 4 sets. Both lying and seated leg curls produce different stretch loading – many programs include both.
How often should I train hamstrings?
1 to 2 times per week, with 2 weekly sessions producing better growth for most. The optimal pattern: one heavy day focused on compound hip extension (RDLs, deadlifts, good mornings for 5 to 10 reps) and one volume day focused on isolation hypertrophy (leg curls, glute bridges, Bulgarian split squats for 10 to 15 reps). Schedule with at least 48 hours between hamstring sessions for full recovery. Most successful hamstring-growth programs allocate similar volume to hamstrings as quads, which most lifters undertrain.
How heavy should I lift for hamstring growth?
Mix of heavy compound and moderate isolation. Compound work like RDLs and deadlifts uses heavy weights for 5 to 10 reps with 3 to 4 sets. Good mornings use moderate to heavy weights for 8 to 12 reps. Leg curls use moderate weights that allow 10 to 15 reps with strict form (no momentum). Unilateral work uses moderate weights for 8 to 12 reps per leg. Most successful programs progressively load all exercises while maintaining full range of motion. Quality reps with full hamstring stretch and contraction beat heavier weights with partial range every time.
