Hamstring workout: train both jobs of the hamstrings

The hamstrings have two jobs: they extend the hip, as in a deadlift, and they bend the knee, as in a leg curl. Squats train them surprisingly little. A good hamstring workout includes one exercise for each job.

The workout

1. Romanian deadlift: 3 to 4 sets of 6 to 10
2. Seated leg curl: 3 sets of 10 to 15
3. Good morning or back extension: 2 sets of 10 to 12
4. Nordic curl (assisted): 2 sets of 3 to 6 slow lowerings

• Romanian deadliftHamstrings, Glutes
• Seated leg curlHamstrings
• Leg curlHamstrings
• Good morningHamstrings, Lower back
• Nordic curlHamstrings

Why seated leg curls

In a seated curl your hips are bent, which puts the hamstrings on a stretch while they work. Research comparing the two found seated curls built a bit more hamstring than lying curls. Both are good; use whichever your gym has.

Building up to Nordic curls

Nordic curls are hard on the hamstrings and are linked with fewer hamstring strains in sport. Start with only the lowering, as slowly as you can, catching yourself with your hands. Use a band for help if you need it, and add a set every couple of weeks.

How often

Twice a week, with a hinge on one day and a curl on both. Hamstrings get very sore after new or long-range work like Romanian deadlifts and Nordics, so start with fewer sets than you think. See should you train when sore.