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Hamstring Workout

Create your personalized hamstring workout program with our AI-powered planner. Get tailored routines that match your goals, experience level, and equipment preferences.

Hamstring Workout Plans

Basic Workout Information

15 min 90 min
1 day 4 days

Hamstring Focus Areas

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Creating your personalized hamstring workout program…

Hamstring Workout Program

This comprehensive hamstring workout program is based on cutting-edge scientific research and EMG studies. Strong, balanced hamstrings are essential for sprint performance, injury prevention, and lower body aesthetics. This program targets both the lateral (biceps femoris) and medial (semitendinosus and semimembranosus) hamstring muscles with specific exercises proven to maximize muscle activation patterns and strength development.

Research-Backed Hamstring Training Principles

Hamstring Muscle Activation Patterns

Research published in the Open Access Journal of Sports Medicine (2015) examined muscle activation of different hamstring components during common exercises. The study found that exercises selectively targeted different parts of the hamstring complex – some predominantly activated the biceps femoris (lateral hamstring), while others emphasized the semitendinosus (medial hamstring). This research provides crucial insights for exercise selection to ensure balanced hamstring development and targeted rehabilitation strategies.

Exercise Selection Hierarchy

An ACE-sponsored study identified the most effective hamstring exercises based on EMG analysis. The research found that the prone leg curl (performed on a machine or stability ball) and the 45° hip extension elicited the highest levels of hamstring activation among the exercises tested. The study also highlighted the importance of including exercises that work the hamstrings in both knee-dominant and hip-dominant movement patterns for complete development.

Loading Parameters & Eccentric Training

Research published in The Journal of Strength and Conditioning Research (2014) investigated muscle activation during various hamstring exercises. The study found that exercises emphasizing eccentric loading (like Nordic hamstring curls) produced significantly greater hamstring activation than conventional concentric-only movements. Additionally, the research highlighted that exercises combining both hip extension and knee flexion movements produced more comprehensive hamstring development than exercises isolating just one of these movement patterns.

Hamstring Anatomy & Function

The hamstrings are a group of three muscles located on the posterior thigh: the biceps femoris (with long and short heads), semitendinosus, and semimembranosus. According to research on hamstring architecture, these muscles have distinct functions and activation patterns:

Lateral Hamstring

The biceps femoris (particularly the long head) is more active during hip-dominant movements. Research shows it’s most vulnerable to injury during high-speed running. Training this muscle effectively requires exercises that combine hip extension with minimal knee flexion, such as Romanian deadlifts, good mornings, and hip thrusts. Studies from FitLife Regime indicate that exercises targeting the biceps femoris should be prioritized in sprint athletes to address the most common site of hamstring injury.

Medial Hamstring

The semitendinosus and semimembranosus muscles are more active during knee-dominant movements. Research published by Tsaklis et al. (2015) demonstrated that exercises like leg curls, Nordic hamstring curls, and kettlebell swings preferentially target these medial hamstring components. According to EMG studies, the medial hamstring muscles show higher activation during deceleration and stabilization tasks, making their strength crucial for change-of-direction movements and injury prevention.

Designing an Effective Hamstring Workout

Balanced Development Strategy

Research from Tsaklis et al. (2015) shows that effective hamstring development requires balancing exercises that target both the lateral (biceps femoris) and medial (semitendinosus and semimembranosus) hamstring components. The study recommends incorporating both hip-dominant exercises (deadlifts, good mornings) and knee-dominant exercises (leg curls, Nordic curls) in each workout. This balanced approach ensures comprehensive development and helps prevent muscular imbalances that may increase injury risk.

Eccentric Focus & Injury Prevention

Multiple studies highlight the importance of eccentric training for hamstring injury prevention. Research shows that the Nordic hamstring exercise and other eccentric-focused movements can reduce hamstring injury rates by up to 51% in athletes. According to hamstring training research, incorporating a 3-4 second eccentric (lowering) phase in exercises like Romanian deadlifts and leg curls significantly enhances hamstring development while reducing injury risk by improving the muscle’s ability to absorb force during lengthening contractions.

Most Effective Hamstring Exercises

Nordic Hamstring Curl

EMG research shows Nordic curls elicit among the highest activation levels of all hamstring exercises (≥70% MVIC). A study in Open Access Journal of Sports Medicine found that this exercise predominantly targets the semitendinosus (medial hamstring). It’s classified as a high-intensity exercise that emphasizes eccentric loading, which is particularly effective for injury prevention. Research demonstrates that regular performance of Nordic curls can increase eccentric hamstring strength by up to 35% while reducing hamstring injury risk by 51%.

Romanian Deadlift

EMG studies show Romanian deadlifts produce significant activation of the biceps femoris (lateral hamstring). Research from McAllister et al. (2014) found that this hip-dominant movement creates optimal hamstring tension at longer muscle lengths, making it particularly effective for developing hamstring strength and hypertrophy. The exercise loads the hamstrings in their lengthened position, which research indicates is crucial for increasing fascicle length and reducing injury risk during high-speed running.

Seated Leg Curl

According to ACE-sponsored research, the seated leg curl demonstrates high levels of hamstring activation, particularly in the biceps femoris. This exercise creates peak activation when the knee is in a moderately flexed position (around 90°). Research indicates that the seated position reduces the contribution of the gluteal muscles, allowing for more isolated hamstring development. For maximum effectiveness, studies recommend focusing on a controlled eccentric phase and a full range of motion.

Kettlebell Swing

EMG analysis by Tsaklis et al. (2015) found that kettlebell swings preferentially activate the semitendinosus (medial hamstring). This exercise creates peak hamstring activation during the hip extension phase of the movement. The dynamic nature of the exercise trains the hamstrings’ ability to rapidly transition between eccentric and concentric contractions, which research shows is valuable for athletic performance. Studies indicate kettlebell swings develop both strength and power in the posterior chain while improving the stretch-shortening cycle efficiency.

Stability Ball Leg Curl

Research published in exercise science journals shows that the stability ball leg curl creates high levels of hamstring activation (>70% MVIC) while also engaging core stabilizers. The instability component increases neuromuscular demands compared to machine-based alternatives. EMG studies indicate this exercise targets both the lateral and medial hamstring components relatively evenly. The research highlights that focusing on the peak contraction position with a brief isometric hold maximizes hamstring activation during this movement.

Glute-Ham Raise

EMG studies published by sports science researchers show the glute-ham raise elicits among the highest hamstring activation levels of all exercises tested. This movement creates peak activation when transitioning from the lowering to the lifting phase. Research indicates it effectively targets both the biceps femoris and semitendinosus, making it valuable for balanced hamstring development. Studies recommend this exercise particularly for athletes in sprint-based sports due to its ability to develop strength through a full range of motion while emphasizing the eccentric component.

Progressive Hamstring Development Program

Select your experience level to view the appropriate hamstring workout plan. Each level is designed based on scientific research to progressively overload the hamstring muscles for optimal development. Learn more about effective gym machines for hamstring training that you can incorporate into these workouts.

Level: 1 – Beginner
Exercise Sets/Reps Rest Notes
Romanian Deadlift (Light Dumbbell) 3 sets, 10-12 reps 60-90 sec Focus on hip hinge pattern and hamstring stretch
Stability Ball Leg Curl 3 sets, 10-12 reps 60 sec Keep hips elevated throughout movement
Standing Leg Curl (Machine) 2 sets, 12-15 reps 60 sec Focus on controlled movement and peak contraction
Glute Bridge 3 sets, 15-20 reps 45 sec Focus on posterior pelvic tilt at top position
Assisted Nordic Curl (Partial Range) 2 sets, 6-8 reps 90 sec Use band assistance or hands on floor for support
EXPERT TIP: According to research by Tsaklis et al. (2015), different hamstring exercises preferentially target specific parts of the hamstring complex. For balanced development, include both knee-dominant exercises like leg curls (which target the biceps femoris) and hip-dominant exercises like kettlebell swings (which emphasize the semitendinosus). Additionally, research shows that emphasizing the eccentric (lowering) phase of exercises can significantly reduce hamstring injury risk. For maximum hamstring development, incorporate both slow-tempo movements like Romanian deadlifts and faster, more dynamic exercises like kettlebell swings.

Related

References

  • Tsaklis, P., Malliaropoulos, N., Mendiguchia, J., Korakakis, V., Tsapralis, K., Pyne, D., & Malliaras, P. (2015). Muscle and intensity based hamstring exercise classification in elite female track and field athletes: Implications for exercise selection during rehabilitation. Open Access Journal of Sports Medicine, 6, 209. https://doi.org/10.2147/OAJSM.S79189
  • Brevik Solheim, J. A., & Bencke, J. (2017). COMPARISON OF HAMSTRING MUSCLE ACTIVATION DURING HIGH-SPEED RUNNING AND VARIOUS HAMSTRING STRENGTHENING EXERCISES. International Journal of Sports Physical Therapy, 12(5), 718. https://pmc.ncbi.nlm.nih.gov/articles/PMC5685404/
  • McAllister, Matt J.; Hammond, Kelley G.; Schilling, Brian K.; Ferreria, Lucas C.; Reed, Jacob P.; Weiss, Lawrence W.. Muscle Activation During Various Hamstring Exercises. Journal of Strength and Conditioning Research 28(6):p 1573-1580, June 2014.

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