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How To Build Big Hamstrings – 3 Simple Exercises That You Can Do Today !

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When it comes to training your legs the hamstrings should be a key component in your regimen especially if your goal is to have strong, hamstring anatomymuscular and balanced legs. Most of the times when guys go to train their legs they hit the quads with intensity, but tend to focus less on the hamstrings because it isn’t a show muscle. If that carries on then your legs will not be balanced and even worse it could cause an injury. Luckily for you it’s never too late to start training your hamstrings properly and when you do you’ll be glad you did because it will take your strength, physique and athleticism to the next level. Now onto the muscles that make up your hamstring:

The Hamstrings

The hamstrings are at the back of your legs and lie just below the glutes, it is made of 3 separate muscle groups. The semimembranosus, biceps femoris (long/short head) and semitendinosus are the 3 muscles that make up your hamstrings, all 3 insert at the tibia and fibula.


Now that you understand what muscles make up the hamstrings here are 3 exercises that will hit every single muscle fibre in your hamstrings ensuring that your legs are muscular and balanced, but remember you must also be eating nutritious wholefoods with high protein and getting at least 7-8 hours of sleep every night to allow the muscle to repair/grow bigger. Ensure you choose the right weight when performing these exercises so that you actually feel the hamstrings working or else you’re just wasting your time.

Lying Leg Curls

Before you lay down make sure the pad that you use to curl with is resting just above your ankles. Once you’re laying face down on the machine make sure you maintain a neutral spine and keep your feet straight throughout the whole exercise. Breathe out when you curl up and in when coming back down.

4 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

lying leg curl

Single-Leg Romanian Deadlifts

Grab a kettlebell or dumbbell in one hand and start with your feet close together. Stabilize yourself on one leg while maintaining a neutral spine throughout and have a little flex on your front knee (not too straight or too bent). Now as you drift forward extend the moving leg to the wall behind you and concentrate on the contraction of the hamstring, once your at a 45-60 degree angle slowly come back up. Do this for both legs.

3 Sets 8-10 Reps

1 Minute 30 Second Rest Inbetween Each Set

single legged rd

Stiff Leg Deadlifts

This exercise works the glutes/hamstrings and is also great at getting the blood pumping into those areas to ensure your legs are fully engaged. Start by standing with your feet shoulder width apart, grab the barbell and bring it up to your hip ensuring you maintain a straight back at all times to prevent lower back injury. You don’t have to go heavy on this.

3 Sets 8-10 Reps

1 Minute 30 Second Rest Inbetween Each Set

stiff leg deadlift

If you’re interested in not only building the back of your legs, but also the front then here is a simple quad routine that you can do today: Click Here For The Routine and if you have anymore questions about building your hamstrings then leave it below in the comment section.

8 thoughts on “How To Build Big Hamstrings – 3 Simple Exercises That You Can Do Today !

  1. Great information on exercises for the hamstrings. I do the lying leg curls when I am at the gym. My question is this, would there be different ones for females to do that do not want huge muscles in the upper legs ? I would like them to be toning, rather than building. Looking forward to the information. Thanks !

    1. Hey Leah,

      Once again a question that is often asked whether females will get bulky or not from bodybuilding. Females simply can’t get huge muscles unless they take steroids simple as that.

      Hope that helps !

  2. I love your site. It is so easy to navigate and has great info. I never knew so much about hamstrings as I do now. I thought they were just one muscle, but after reading your article I found out they are 3 muscles. I work out my legs once a week, but I have never tried to isolate the hamstrings. I am looking forward to trying the exercises you have listed like the stiff legged deadlift.

  3. How would you recommend stretching out my hamstrings before and after these exercises. I find that my hamstrings are constantly tight, no matter what I do or don’t do. They always have been actually, maybe because my legs are naturally more muscular ? I don’t know. Also, is it easier to stretch them out before or after these exercises ?

    1. If your hamstrings are constantly tight then it would be best for you to stretch them out before and after your exercise. If you feel that regular stretching isn’t as effective for you then the next best thing would be to use a foam roller. Hopefully your gym has some, but if not you can always get one from amazon.

  4. Great information for hamstring exercises at the gym. I am just starting out bodybuilding and exercising so I really don’t have the time to go to the gym. Do you have any tips on any at home exercises for hamstrings ? I have some small hand weights that I can put up to 25 pounds on, but other than that I only own a exercise bike. Thanks for your help in advance !

    1. Hey Guy,

      Since you have weights that go up to 25 pounds and your just starting out you can still do these exercises apart from the lying leg curls. Once you progress and feel like the weights your using isn’t heavy enough you should probably sign up for a gym membership or buy some heavier weights.

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