The top 10 hamstring exercises for size

What drives hamstring growth

Hamstring development responds to specific factors. Knowing what these are helps you choose exercises and programme them effectively.

Stretched position loading

Recent research has emphasised the importance of training muscles in their lengthened position for maximum growth. The hamstrings respond particularly well to this. Exercises that load the hamstring while it is stretched (Romanian deadlifts at the bottom, seated leg curls, deep stiff leg deadlifts) tend to produce more growth than exercises that load it in the shortened position.

Eccentric emphasis

The eccentric (lowering) portion of exercises produces strong hamstring growth stimulus. Slow eccentrics on hamstring exercises consistently produce more development than rushed eccentrics. The Nordic hamstring curl is the extreme example, with the entire exercise being eccentric. Most hamstring training benefits from a 2 to 3 second lowering phase.

Volume that drives progress

Meaningful hamstring growth requires meaningful volume. Most lifters need 12 to 20 working sets per week across all hamstring exercises to produce significant size gains. Lower volumes maintain hamstring size but produce slower growth. The high end of this range suits dedicated hypertrophy phases.

Both functions of the hamstring

The hamstrings cross both the hip and knee. Training only one function (only hinges or only curls) produces incomplete development. Effective programmes train both hip extension (hinges) and knee flexion (curls). The combination produces more complete hamstring development than either alone.

Ten exercises that build hamstring size

These exercises consistently produce hamstring growth when programmed properly. Most lifters benefit from selecting 3 to 5 of these per session across multiple weekly sessions.

1. Romanian deadlifts (3 to 5 sets of 8 to 12)

The single most effective hamstring size exercise for most lifters. The combination of heavy loading and full hamstring stretch produces strong growth. Slow eccentrics enhance the stimulus. One to two Romanian deadlift sessions per week should be the foundation of most hamstring growth programmes.

2. Seated leg curl machine (3 to 4 sets of 10 to 15)

The leg curl variation with the most research support for hypertrophy. The stretched starting position from the seated hip flexion provides growth stimulus that lying versions lack. Slow eccentrics and full range of motion produce excellent results. Two sessions per week works well.

3. Stiff leg deadlifts (3 sets of 8 to 12)

The deeper range and straight knees produce particularly strong upper hamstring stretch. Good for variety from Romanian deadlifts. Once a week as a complement to other hinge work. Use moderate weights with strict form rather than going heavy.

4. Nordic hamstring curls (3 sets of 5 to 8)

The eccentric emphasis produces unusually strong hamstring stimulus. Difficult to perform initially but build up over weeks. Once or twice a week. The volume should stay modest because of the demands. Strong evidence for hypertrophy and injury prevention.

5. Lying leg curl machine (3 sets of 10 to 15)

Direct knee flexion work alongside the stretched position seated version. The combination of both curl variations across the training week produces comprehensive curl stimulus. Two sessions per week of curl variations works well for most lifters.

6. Dumbbell Romanian deadlifts (3 to 4 sets of 10 to 15)

The dumbbell version of the primary hinge. Allows higher rep work and slightly different loading than the barbell version. Some lifters get more hamstring activation with dumbbells. Useful for variety or as the primary hinge in home training.

7. Kettlebell swings (sets of 15 to 25)

Dynamic hamstring loading that produces useful growth stimulus alongside conditioning benefits. Not a primary size exercise but a good complement to heavier work. Three or four sets at the end of a session adds significant work in a short time.

8. Cable pull throughs (3 sets of 12 to 15)

High rep hamstring work without lower back demand. Suits finishing work after heavier hinges. The constant tension from the cable produces a different stimulus than the changing tension of free weight exercises. Good for adding volume to a programme.

9. Single leg Romanian deadlifts (3 sets of 8 to 12 per leg)

Unilateral hinge work that addresses imbalances and provides slightly different stimulus than bilateral versions. The stability demand also recruits other muscles. Once a week as part of a varied hamstring programme produces useful results.

10. Glute bridge with hamstring bias (3 sets of 15 to 20)

High rep finishing work with minimal lower back demand. Suits home training and end of session pumps. The volume tolerance is high because of the supine position. Multiple sets of high reps produce significant cumulative stimulus.

A hamstring size programme

A typical 2 to 3 session weekly programme builds hamstring size effectively. The structure matters more than any single exercise.

Session 1: Hinge focus

Romanian deadlifts 4 sets of 8 to 10. Seated leg curl 4 sets of 10 to 12. Nordic curls 3 sets of 5 to 6. Total 11 working sets prioritising the primary exercises. Rest 2 to 3 minutes between heavy sets.

Session 2: Curl focus

Lying leg curl machine 4 sets of 10 to 12. Dumbbell Romanian deadlifts 3 sets of 12. Cable pull throughs 3 sets of 12 to 15. Total 10 working sets emphasising the curl variations while still including hinge work. Rest 1 to 2 minutes between sets.

Session 3 (optional): Variety

Stiff leg deadlifts 3 sets of 10. Single leg Romanian deadlifts 3 sets of 10 per leg. Glute bridge with hamstring bias 3 sets of 20. Total 9 to 12 working sets providing variety and additional volume. Use this when total weekly volume allows.

Total weekly volume

The two to three session programme totals 21 to 33 working sets per week. The upper end suits experienced lifters in dedicated size phases. Most lifters do well at 15 to 25 sets per week. Monitor recovery and adjust volume as needed. More is not always better.

What to avoid

Several common mistakes limit hamstring growth even with reasonable programming.

Rushing eccentrics

The most common mistake. Letting weights drop quickly wastes most of the hamstring growth stimulus. Slow eccentrics to 2 to 3 seconds on hinges and curls. The slower lowering produces meaningfully more growth than the rushed version.

Avoiding the stretch

Some lifters never let the hamstring fully stretch on hinge exercises, stopping the range early. This avoids the position that produces most of the growth stimulus. Let the hamstring stretch fully (with a flat back) on each rep. This is uncomfortable but necessary for size gains.

Inadequate volume

Doing 3 sets of leg curls once a week as your entire hamstring training will not produce significant size. The hamstrings need meaningful volume to grow. Build up to 12 to 20 working sets weekly across multiple exercises. The volume drives the growth.

Only hinges or only curls

The hamstring has two functions. Training only one produces incomplete development. Include both hinge variations and curl variations in your programme. Most lifters need at least one exercise of each per week.

More hamstring exercises

For specific hypertrophy programming, our Best Hamstring Exercises for Hypertrophy covers the science based approach. Romanian deadlifts covers the most important single exercise. And Nordic hamstring curls covers the eccentric specialist.