The hamstrings are a group of three muscles located at the back of the thigh: the biceps femoris, semitendinosus, and semimembranosus. These muscles play a pivotal role in knee flexion, hip extension, and overall lower-body stability. Yet, despite their importance, the hamstrings are often neglected or improperly trained, leading to muscular imbalances, reduced athletic performance, and a high risk of injury.
To build iron-strong hamstrings, you need exercises that target the entire muscle group through a full range of motion, involve both hip and knee movement patterns, and stimulate maximal tension.
This article dives deep into the three most effective exercises for building strong, resilient hamstrings: the Romanian deadlift (RDL), the Nordic hamstring curl (NHC), and the glute-ham raise (GHR). Each exercise will be broken down biomechanically, supported by scientific literature, and placed in a practical context so you can incorporate it effectively into your training regimen.
Romanian Deadlift (RDL)
Biomechanics and Muscle Activation
The Romanian deadlift is a hip-hinge movement that targets the hamstrings primarily through eccentric loading. Unlike conventional deadlifts, the RDL emphasizes a controlled lowering phase, placing the hamstrings under prolonged tension as they lengthen.
A study by McAllister et al. (2014) measured electromyographic (EMG) activity and found that RDLs elicit high activation in both the biceps femoris and semitendinosus, with significantly more hamstring involvement than leg curls or back extensions. This makes RDLs highly effective for hypertrophy and strength gains.
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Benefits
RDLs strengthen the hamstrings through a lengthened range of motion, which has been shown to promote muscle hypertrophy and fascicle lengthening. Timmins et al. (2016) demonstrated that eccentric exercises performed at longer muscle lengths increase fascicle length, a key factor in reducing injury risk, particularly in sprinting athletes.
In addition, RDLs also engage the glutes and lower back, making them an excellent posterior chain developer. They mimic the mechanics of running and jumping, offering strong transfer to athletic performance.
Execution and Programming
To perform an RDL, begin with a barbell at hip height. Keeping your knees slightly bent and back straight, hinge at the hips to lower the bar while maintaining tension in the hamstrings. Go down until you feel a stretch in the hamstrings, then drive through the hips to return to standing.
Program RDLs for 3–4 sets of 6–10 reps, focusing on a slow eccentric phase (3–4 seconds). Use moderate to heavy loads to stimulate mechanical tension, and ensure full control through the range of motion.
Nordic Hamstring Curl (NHC)
Biomechanics and Muscle Activation
The Nordic hamstring curl is an eccentric-only exercise that challenges the hamstrings to resist knee extension while the hip remains in a fixed position. It is highly effective at targeting the biceps femoris, particularly the long head, which is the most commonly injured part of the hamstring group.
Research by Bourne et al. (2017) confirmed that the NHC produces extremely high EMG activity in the hamstrings, exceeding many traditional resistance exercises. The study found that consistent NHC training significantly increased eccentric hamstring strength and fascicle length, both crucial for preventing injuries.
Benefits
The NHC is perhaps the most effective injury-prevention exercise for hamstrings. A meta-analysis by van Dyk et al. (2019) found that teams implementing the NHC reduced hamstring injuries by up to 51%. The exercise promotes eccentric strength, which is vital for deceleration movements such as sprinting and change of direction.
It also trains the hamstrings in a unique knee-dominant pattern, complementing hip-dominant exercises like the RDL. This comprehensive approach ensures balanced development across all regions of the hamstrings.
Execution and Programming
Kneel on a soft surface with your ankles secured (under a loaded barbell or with a partner). Cross your arms or keep them in front for balance. Slowly lower your torso to the ground, resisting the fall with your hamstrings. Use your hands to catch yourself and push back up.
Start with 2–3 sets of 3–5 reps and progress by increasing the descent speed control. As strength builds, aim for 3–4 sets of 6–10 reps. Incorporate NHCs 1–2 times per week, especially during off-season or pre-season training blocks.
Glute-Ham Raise (GHR)
Biomechanics and Muscle Activation
The glute-ham raise is a hybrid movement that includes both hip extension and knee flexion, training the hamstrings across their full anatomical function. Unlike the NHC, the GHR involves a concentric phase, allowing for both eccentric and concentric strength development.
A study by Ebben et al. (2009) found the GHR to generate high EMG activation in the hamstrings and glutes, particularly during the concentric phase. It also encourages coordinated movement between the gluteal and hamstring musculature, enhancing functional posterior chain strength.
Benefits
The GHR is excellent for building hamstring strength and muscular endurance. It also improves intermuscular coordination between the glutes and hamstrings, which is crucial for compound athletic movements like sprinting and jumping.
Unlike machine-based leg curls, the GHR allows natural joint movement and more extensive hamstring recruitment. It also places the hamstrings under constant tension, especially when performed with bodyweight or added resistance.
Furthermore, since it combines both functions of the hamstrings, it offers a balanced and holistic development stimulus. This can lead to better muscular symmetry, reduced injury risk, and improved athletic performance.
Execution and Programming
Secure your feet in a GHR apparatus with your knees on the pad and body upright. Lower your torso by hinging at the knees and hips, then contract the glutes and hamstrings to return to the starting position.
Begin with 3 sets of 8–12 reps using bodyweight. Progress by adding resistance bands or holding a weight plate. Focus on controlled movement and full range of motion. GHRs can be performed 2–3 times per week depending on training volume.
Integration into Training Programs
To develop iron-strong hamstrings, these three exercises should be integrated intelligently into your weekly program. A balanced routine could include RDLs on lower-body strength days, GHRs on posterior chain or accessory days, and NHCs during speed or injury-prevention sessions.
Sample weekly plan:
- Monday: RDLs (3×8) during strength session
- Wednesday: GHRs (3×10) as accessory work
- Friday: NHCs (3×5) as part of sprint or agility work
Rotate intensities and rep schemes every 4–6 weeks to avoid plateaus. Include unilateral hamstring work (e.g., single-leg RDLs) and mobility drills to support balanced development.
Conclusion
Building robust, resilient hamstrings requires more than just leg curls or occasional deadlifts. The Romanian deadlift, Nordic hamstring curl, and glute-ham raise offer comprehensive, science-backed benefits that target the hamstrings through multiple planes of movement and contraction types. From increasing fascicle length to improving eccentric control and injury prevention, these three exercises should be staples in any serious training program.
Their combined effects go beyond muscle mass: they enhance athleticism, reduce injury risk, and build a posterior chain capable of withstanding high loads and dynamic demands. Consistent, progressive implementation of these exercises will yield iron-strong hamstrings and performance gains that transfer into sport and life.
Bibliography
Bourne, M.N., Timmins, R.G., Opar, D.A., Pizzari, T., Ruddy, J.D., Sims, C., Williams, M.D. and Shield, A.J. (2017) ‘An evidence-based framework for strengthening exercises to prevent hamstring injury’, Sports Medicine, 47(12), pp. 2511–2528.
Ebben, W.P., Feldmann, C.R., Dayne, A.M., Mitsche, D., Alexander, P. and Knetzger, K.J. (2009) ‘Muscle activation during lower body resistance training’, International Journal of Sports Medicine, 30(1), pp. 1–8.
McAllister, M.J., Hammond, K.G., Schilling, B.K., Ferreria, L.C. and Reed, J.P. (2014) ‘Muscle activation during various hamstring exercises’, Journal of Strength and Conditioning Research, 28(6), pp. 1573–1580.
Timmins, R.G., Bourne, M.N., Shield, A.J., Williams, M.D. and Opar, D.A. (2016) ‘Hamstring strength and flexibility: effects of a novel combined intervention’, Scandinavian Journal of Medicine & Science in Sports, 26(5), pp. 559–567.
van Dyk, N., Behan, F.P. and Whiteley, R. (2019) ‘Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes’, British Journal of Sports Medicine, 53(21), pp. 1362–1370.
image sources
- Unusual stretches: Elina Fairytale / Pexels
