Best Exercises for Hamstrings
The hamstrings (back of the thigh) is responsible for knee flexion and hip extension. Here are the best exercises ranked by effectiveness.
#1. Deadlifts
Why it's great: Deadlifts is a primary mover for the hamstrings. Rated intermediate, burning ~9 cal/min.
The deadlift is a fundamental compound exercise that builds strength across the entire posterior chain. It's one of the best movements for developing raw strength, muscle mass, and functional fitness.
Equipment: Barbell | Targets: Hamstrings, Glutes, Erector Spinae (primary), Quadriceps, Forearms, Core, Trapezius (secondary)
Pros
- Builds total posterior chain strength
- One of the best exercises for building overall muscle mass
- Improves grip strength significantly
Cons
- Requires barbell
#2. Squats Fitnit Tracked
Why it's great: Squats is a secondary mover for the hamstrings. Rated beginner, burning ~8 cal/min.
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
Equipment: None | Targets: Quadriceps, Glutes (primary), Hamstrings, Core, Calves (secondary)
Pros
- Builds lower body strength and muscle mass
- Improves hip and ankle mobility
- Strengthens core and improves posture
Cons
- Targets hamstrings as secondary
#3. Lunges
Why it's great: Lunges is a secondary mover for the hamstrings. Rated beginner, burning ~7 cal/min.
Lunges are a versatile unilateral leg exercise that builds strength, balance, and coordination. They closely mimic natural movement patterns and are excellent for addressing muscle imbalances.
Equipment: None | Targets: Quadriceps, Glutes (primary), Hamstrings, Calves, Core (secondary)
Pros
- Unilateral exercise that corrects imbalances
- Improves balance and coordination
- Functional movement for walking and running
Cons
- Targets hamstrings as secondary
Frequently Asked Questions
What is the best exercise for hamstrings?
The best exercise for hamstrings is deadlifts. It effectively targets the hamstrings as a primary mover. For best results, perform 3-4 sets of 8-12 reps with proper form.
How many exercises should I do for hamstrings?
2-3 exercises per muscle group per session is optimal, providing 10-20 total sets per week for growth without excessive fatigue.
How often should I train hamstrings?
Train hamstrings 2-3 times per week with 48+ hours rest between sessions for optimal growth and recovery.
Can Fitnit track hamstrings exercises?
Yes! Fitnit uses advanced body tracking technology to count reps and analyze form for exercises like squats.
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