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Exercises

Hamstring exercises for beginners: one hinge, one curl, twice a week

Published October 29, 2026

The best hamstring exercises for beginners are the dumbbell Romanian deadlift, kettlebell deadlift and 45-degree back extension, which train the hamstrings by hinging at the hip, and the lying leg curl, seated leg curl, stability ball leg curl and standing band leg curl, which train them by bending the knee. Do one of each kind per session, 2 to 3 sets of 8 to 15 reps, twice a week, stopping with 2 to 3 reps left. The hamstrings do both jobs, so a plan with only one kind leaves half the work out.

  1. Dumbbell Romanian Deadlift Hamstrings, Glutes
  2. Lying Leg Curl Hamstrings
  3. Seated Leg Curl Hamstrings
  4. Stability Ball Leg Curl Hamstrings
  5. Kettlebell Deadlift Glutes, Hamstrings, Lower Back
  6. 45-Degree Back Extension Glutes, Hamstrings

Hip hinges: deadlifts and back extensions

In a hinge, your hips move back while your knees stay softly bent, and the hamstrings stretch under load. Learn this pattern with a light dumbbell or kettlebell before adding weight.

Hamstrings and glutes, dumbbell hinge

Dumbbell Romanian Deadlift

Hamstrings, Glutes

The dumbbells hang in front of your thighs and slide down them as your hips go back, which makes the hinge easy to feel. Most beginners learn it in one session with light weights.

How to do it

  1. Stand hip-width apart with a dumbbell in each hand resting against the front of your thighs, palms facing you.
  2. Push your hips straight back and let your torso fold forward, knees softly bent, the dumbbells brushing your legs.
  3. Lower until the dumbbells pass your knees and you feel a strong stretch in your hamstrings, with your back still flat.
  4. Drive your hips forward to stand back up, squeezing your glutes at the top, and repeat.

Cues

  • Hips back, not down
  • Dumbbells slide down your legs
  • Flat back, chin tucked

Common mistakes

  • Bending the knees into a squat so the dumbbells go lower: the depth comes from the hips, and most people stop just past the knees.
  • Rounding the lower back at the bottom: end the rep where your back stays flat, and lighten the load if that is high.

Swap for: Single-Leg RDL, Dumbbell Good Morning, Kettlebell Deadlift

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Hamstrings, glutes and back, deadlift from the floor

Kettlebell Deadlift

Glutes, Hamstrings, Lower Back

Holding one kettlebell in one hand and lowering it beside your leg teaches you to lift from the floor with a flat back. It is a simpler first deadlift than a barbell and needs only one weight; switch hands each set.

How to do it

  1. Stand with your feet about hip-width apart, the bell in one hand at your side and that arm straight.
  2. Push your hips back and bend your knees a little, letting the bell travel down beside your leg until it nearly reaches the floor, back flat.
  3. Keep your shoulders level and your chest facing forward as the bell lowers.
  4. Stand up by driving through your feet and squeezing your glutes. Finish the set, then switch hands. With two bells, hold one at each side.

Cues

  • Hips back, chest up
  • Bell close to your leg
  • Stand tall at the top

Common mistakes

  • Squatting straight down so the knees do all the work: lead with the hips.
  • Letting your back round to reach lower: stop the bell where your back is still flat.

Swap for: Kettlebell Good Morning, Kettlebell Swing, Kettlebell Row

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Hamstrings and glutes, barbell hinge

Romanian Deadlift

Hamstrings, Glutes

Once the dumbbell version feels natural, the barbell lets you add weight in small steps for months. Keep it at 2 to 3 reps in reserve while you are learning.

How to do it

  1. Stand with a barbell at your thighs, hands just outside your legs, feet under your hips.
  2. Soften your knees and push your hips back, sliding the bar down your thighs.
  3. Stop when your hamstrings are fully stretched, usually just below the knee, with your back flat.
  4. Push your hips forward to stand up, glutes tight at the top.

Cues

  • Hips back
  • Bar stays on your legs
  • Back flat

Common mistakes

  • Bending the knees into a squat: keep them soft and still.
  • Reaching for the floor: stop where your back would round.

Swap for: Weighted Back Extension

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Hamstrings and glutes, one leg at a time

Single-Leg RDL

Hamstrings, Glutes

Standing on one leg doubles the load on that hamstring without a heavy weight, and it trains balance. Touch a wall with your free hand the first few sessions.

How to do it

  1. Stand on your left leg with a dumbbell in your left hand and the standing knee softly bent.
  2. Hinge forward at the left hip while your right leg extends straight behind you, keeping your hips level.
  3. Lower until your torso and back leg are close to parallel to the floor or the standing hamstring stops you.
  4. Drive the left hip forward to come back up, then finish the set before switching sides.

Cues

  • Back leg and torso move as one
  • Hips level, back toes down
  • Slow on the way down

Common mistakes

  • Opening the hip so the back leg rotates out: point the back toes at the floor the whole time.
  • Touching the free foot down between reps to rebalance: slow down and hold a wall with your free hand if needed.

Swap for: Dumbbell Romanian Deadlift, Dumbbell B-Stance RDL, Kettlebell Deadlift

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Hamstrings, glutes and lower back, on the bench

45-Degree Back Extension

Glutes, Hamstrings

The pad holds your hips and you only lift your upper body, so the range is fixed and easy to repeat. Hold a plate to your chest later to add load.

How to do it

  1. Set the pad so it sits just below your hip bones, then hook your heels under the foot rollers.
  2. Fold your arms over your chest and stand straight in line with the bench.
  3. Bend forward at the hips until you feel a stretch in your hamstrings.
  4. Lift your torso back to a straight line with your legs, squeezing your glutes, and stop there.

Cues

  • Hinge at the hips
  • Stop at a straight line
  • Squeeze your glutes at the top

Common mistakes

  • Arching back past a straight line at the top: the rep ends when your body is straight.
  • Setting the pad too high so it blocks your hips: you should be able to fold freely over it.

Swap for: Back Extension, Superman, Weighted Back Extension

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Leg curls: bending the knee

Curls work the hamstrings at the knee, which hinges barely do. Machines are the easiest place to start; the ball and band versions do the same job at home.

Hamstrings, lying machine curl

Lying Leg Curl

Hamstrings

You lie face down and curl the pad toward your glutes, the most direct hamstring exercise in a gym. The machine keeps the path fixed, so you can go close to failure with nothing to balance.

How to do it

  1. Set the machine so your knees line up with the pivot point when you lie face down, and move the ankle pad to sit on your lower calves, just above your heels.
  2. Lie flat with your kneecaps hanging just past the end of the bench, hold the handles and press your hips into the pad.
  3. Bend your knees and pull the pad up in a smooth arc until your heels are as close to your glutes as the machine allows.
  4. Pause for a moment at the top without letting your hips lift off the bench.
  5. Lower the pad over about two seconds until your legs are almost straight, and start the next rep before the stack touches down.

Cues

  • Hips glued to the pad
  • Heels to glutes
  • Slow on the way down

Common mistakes

  • Lifting your hips as the weight gets heavy: your lower back takes over and the hamstrings do less. Drop the load until your hips stay down on every rep.
  • Stopping short at the bottom: that cuts out the part of the rep where your hamstrings are longest. Let your legs come back to almost straight before you curl again.
  • Swinging the pad up: a kick from the bottom hands the hardest part of the rep to momentum. Count two seconds down and start each rep from a dead stop.

Swap for: Seated Leg Curl, Stability Ball Leg Curl, Kneeling Leg Curl

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Hamstrings, seated machine curl

Seated Leg Curl

Hamstrings

Sitting puts your hamstrings on a stretch at the hip, which makes this curl a little harder than the lying one. Use whichever machine your gym has.

How to do it

  1. Set the backrest so your knees line up with the machine's pivot, and lock the thigh pad down firmly.
  2. Rest the lower pad just above your heels with legs straight.
  3. Curl your heels down and back under the seat as far as they go.
  4. Let the pad rise slowly until your legs are straight again, and repeat.

Cues

  • Thigh pad snug
  • Pull heels under the seat
  • Two seconds on the way up

Common mistakes

  • Lifting your hips off the seat to finish the rep: tighten the thigh pad and lighten the stack.
  • Letting the stack crash between reps: control it all the way to straight legs.

Swap for: Lying Leg Curl, Romanian Deadlift, Nordic Hamstring Curl

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Hamstrings, curl on an exercise ball

Stability Ball Leg Curl

Hamstrings

With your heels on a ball and hips lifted, you roll the ball in by bending your knees. It is a real hamstring curl at home with one cheap piece of equipment.

How to do it

  1. Lie face up with your heels and lower calves on a stability ball and your arms flat on the floor beside you.
  2. Dig your heels into the ball and raise your hips until shoulders, hips and feet line up.
  3. Keeping your hips high, pull the ball in toward your glutes until your feet are flat on top of it.
  4. Roll the ball back out slowly until your legs are straight again, without letting your hips sag.

Cues

  • Hips up before you curl
  • Heels dig into the ball
  • Slow on the way out

Common mistakes

  • Letting your hips drop as the ball rolls in: the curl gets easier because your hamstrings stop holding the bridge.
  • Rushing the roll-out: take two to three seconds on it.

Swap for: TRX Leg Curl, Band Leg Curl, Lying Leg Curl

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Hamstrings, standing band curl

Band Leg Curl

Hamstrings

A mini band around the ankles turns a standing knee bend into a curl. It is light, so it works as a high-rep finisher or a first step for complete beginners.

How to do it

  1. Put a mini loop around both ankles and stand tall, holding a wall or chair for balance.
  2. Keep your thighs side by side.
  3. Bend one knee and lift that heel toward your glutes as high as you can.
  4. Lower it slowly. Finish the set, then switch legs.

Cues

  • Knees side by side
  • Heel to glutes
  • Slow return

Common mistakes

  • Swinging the thigh back to finish the curl: keep both knees level.
  • Leaning forward: stand tall and hold onto support.

Swap for: Band Good Morning, Nordic Hamstring Curl, Stability Ball Leg Curl

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Band hinges, swings and a goal

The band good morning teaches the hinge at home with very little load. The kettlebell swing adds speed once your hinge is solid, and the Nordic curl is a hard goal for later.

Hamstrings and lower back, band hinge

Band Good Morning

Hamstrings, Lower Back

Standing on a band with it looped over your shoulders gives you a hinge with resistance that grows as you stand up. It is the gentlest way to learn the movement at home.

How to do it

  1. Stand on the band with your feet hip-width, loop or handles held at the fronts of your shoulders.
  2. Soften your knees and keep that bend.
  3. Push your hips back and tip your chest forward with a flat back until you feel your hamstrings stretch.
  4. Drive your hips forward to come back to standing.

Cues

  • Hips go back first
  • Spine stays long
  • Stop at the hamstring stretch

Common mistakes

  • Rounding your upper back: keep your chest open and the handles pinned to your shoulders.
  • Bending your knees more and more: the hips move, the knees stay where they started.

Swap for: Dumbbell Good Morning, Dumbbell Romanian Deadlift, Kettlebell Deadlift

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Hamstrings and glutes, fast hinge

Kettlebell Swing

Glutes, Hamstrings

The swing is a hinge done with speed, and it also raises your heart rate. Learn the slow kettlebell deadlift first, then use the same position to swing.

How to do it

  1. Stand with your feet a little wider than your hips, the bell set about a foot in front of you.
  2. Hinge down, grip the handle with both hands, and hike the bell back between your thighs.
  3. Snap your hips forward to stand tall, letting the bell float up to about shoulder height on straight arms.
  4. Let it fall back between your legs as you hinge again, and go straight into the next rep.

Cues

  • Hips snap, arms just hold on
  • Stand tall at the top
  • Bell passes high between the thighs

Common mistakes

  • Squatting the swing by bending the knees deeply: push your hips back and keep the shins nearly vertical.
  • Lifting the bell with your shoulders: if your arms are working, the hips are not driving it.

Swap for: Dumbbell Romanian Deadlift, Kettlebell Deadlift, Superman

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Hamstrings, lowering from kneeling

Nordic Hamstring Curl

Hamstrings

Very few beginners can do a full rep, so use it as a goal: lower yourself slowly as far as you can control and push back up with your hands. The slow lowering is the part that builds strength.

How to do it

  1. Kneel on a cushion with your ankles pinned under a couch, or held by a partner, and your body upright from knees to head.
  2. Squeeze your glutes and lower your torso forward as slowly as you can, bending only at the knees.
  3. When your hamstrings can't hold you, catch yourself with your hands on the floor.
  4. Push off the floor lightly and pull with your hamstrings to come back up to kneeling.

Cues

  • Hips stay open, no folding
  • Lower as slowly as possible
  • Hands catch, then help up

Common mistakes

  • Bending at the hips to make the lowering easier: keep a straight line from knees to shoulders.
  • Flopping to the floor after a few inches: fight it the whole way down; the slow lowering is the rep.

Swap for: Single-Leg RDL, Band Good Morning, Superman

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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

Gym, two leg days a week

Open in the session builder
  • Workouts2× a week
  • Working sets13 a week
  • Per workout~15 min
  • EquipmentDumbbells, Lying Leg Curl, Hyperextension, Seated Leg Curl

You train legs twice a week in a gym with leg curl machines and dumbbells or a barbell.

Each day has one hinge and one curl, which adds up to 13 weekly hamstring sets, enough to build muscle for a beginner. Machine curls go to 1 rep in reserve; the free-weight hinges stay at 2 to 3 while you learn them.

Leg day A
ExerciseSets × repsRIRRest
Dumbbell Romanian Deadlift1 warm-up set firstSlide the dumbbells down your thighs. 3 × 8–12 2 2 min
Lying Leg Curl 3 × 10–15 1 75 s

Open Leg day A in the session builder

Leg day B
ExerciseSets × repsRIRRest
45-Degree Back Extension 2 × 10–15 2 90 s
Seated Leg Curl2 s down. 3 × 10–15 1 75 s
Single-Leg RDLPer leg. Hold a wall. 2 × 8–10 3 75 s

Open Leg day B in the session builder

How to run it
Put these after your squat or leg press on both leg days, two or three days apart.
How to progress
Double progression: when every set reaches the top of the range at the target reps in reserve, add the next dumbbell, a small plate or one pin, and build back up.
Open in the session builder

Session 2

Home with a kettlebell or dumbbells and a ball

Open in the session builder
  • Workouts2× a week
  • Working sets13 a week
  • Per workout~15 min
  • EquipmentKettlebells, Exercise Ball, Dumbbells

You train at home with a kettlebell or a pair of dumbbells and an exercise ball.

Two sessions of 6 and 7 sets give 13 sets a week. The ball curl covers the knee-bending half that weights at home cannot, and the swings arrive only once the slow deadlift is solid.

Day 1
ExerciseSets × repsRIRRest
Kettlebell Deadlift1 warm-up set first 3 × 8–12 2 90 s
Stability Ball Leg CurlHips stay up the whole set. 3 × 8–12 2 75 s

Open Day 1 in the session builder

Day 2
ExerciseSets × repsRIRRest
Dumbbell Romanian Deadlift 3 × 10–12 2 90 s
Kettlebell SwingOnly once the deadlift feels solid. 2 × 12–15 3 90 s
Stability Ball Leg Curl 2 × 10–15 2 1 min

Open Day 2 in the session builder

How to run it
Do one session early in the week and one late, inside a full-body workout or on their own.
How to progress
Add reps until you hit the top of each range with 2 reps left, then go to a heavier bell. For the ball curl, move from both legs to one leg when 15 reps get easy.
Open in the session builder

Session 3

Bands at home, three short sessions

Open in the session builder
  • Workouts3× a week
  • Working sets12 a week
  • Per workout~10 min
  • EquipmentResistance Bands

You have a set of bands, no weights, and you would rather do 10 minutes three times a week than one long session.

Bands are lighter than weights, so this plan uses more frequent, higher-rep sets: about 4 per session, 12 per week. The Nordic negative appears once a week as a low-volume strength goal.

Day 1
ExerciseSets × repsRIRRest
Band Good Morning 2 × 12–20 2 1 min
Band Leg CurlPer leg. 2 × 15–20 2 1 min

Open Day 1 in the session builder

Day 2
ExerciseSets × repsRIRRest
Band Leg CurlPer leg. Pause 1 s at the top. 2 × 15–20 2 1 min
Band Good Morning3 s down. 2 × 15–20 2 1 min

Open Day 2 in the session builder

Day 3
ExerciseSets × repsRIRRest
Nordic Hamstring CurlLower slowly, push back up with your hands. 2 × 2–5 3 2 min
Band Good Morning 2 × 12–15 2 1 min

Open Day 3 in the session builder

How to run it
Three non-consecutive days, at the end of any home workout or on their own. The Nordic sets come first on day 3 while you are fresh.
How to progress
When you reach the top of the range with 2 reps left, move to a thicker band or slow the lowering to 3 seconds. Add one Nordic rep per week once you can lower under control for 5 seconds.
Open in the session builder

Make it fit you

Questions

What is the best exercise to build your hamstrings?

There is no single best one, because the hamstrings work at both the hip and the knee. A Romanian deadlift plus a leg curl covers both, and that pair is what every plan on this page is built from.

What are some good one-leg exercises for hamstrings?

The single-leg Romanian deadlift, the single-leg ball curl and one-leg machine curls. They let you load each side on its own and show you if one hamstring is weaker.

How often should beginners train hamstrings?

Twice a week works well, with two or three days between sessions. Three short sessions are fine if each one is light, as in the band plan.

Can I train hamstrings at home without equipment?

With nothing at all, your options are limited to Nordic negatives and single-leg hinges. A cheap band or exercise ball makes a big difference, because it gives you a real curl.

How many sets of hamstrings per week for a beginner?

About 8 to 14 hard sets a week, split between hinges and curls. The band plan sits at 12 and the gym and home plans at 13.