• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Workouts

The Ultimate Hamstrings Workout

by Vidur Saini Published on Dec 14, 2021

hip extensions
This post may contain affiliate links (disclosure policy).

Follow This Workout For Shredded Hamstrings

Hamstrings are one of the weakest muscle groups for most people. It is hard to establish a mind-muscle connection with your hamstrings since they are at the back of your legs and you can’t see them in the mirror while training.

Hamstrings are one of the most stubborn muscles groups. If you have genetically weak hamstrings or are lagging in the department, you need to show them some extra love. Muscular hamstrings can significantly add to the size of your legs.

  1. Leg Curls – 3 Sets 15 Reps

Starting with an isolation exercise is a good idea as it pre-exhausts your muscles. By pre-exhausting your muscles you can achieve the same result while lifting relatively lighter weights.

Using a cable leg curl machine helps you in maintaining constant tension on your hamstrings throughout the movement. You don’t need to go super heavy while performing this exercise. Pause and squeeze your hams at the top of the movement.

2. Romanian Deadlifts – 3 Sets 10 Reps

Romanian deadlifts are a compound exercise and will help you in building strength and size in your hamstrings. This exercise is different from the orthodox deadlifts as these primarily target your hamstrings, while the normal deadlifts target your back.

Keep a slight bend in your knees while performing the Romanian deadlifts. Think of your hams as chains used for lowering and lifting your back. Push back your hips while lowering the weights so all the tension is placed on your hamstrings.

3. GHD Hyperextensions – 3 Sets 15 Reps

GHD hyperextensions are an exercise brought into the limelight by CrossFit. Maintaining a full range of motion is key to performing this exercise. If you find the bodyweight version of this exercise to be easy, use weights to add resistance.

If you don’t have an access to a GHD bench at your gym, you can use a flat bench for this exercise. Place your knees at the top of the bench and ask someone to sit on your calves while you perform the exercise.

4. Jefferson Squats – 3 Sets 12 Reps

You have been missing out on a lot if you’ve never tried this exercise. Jefferson squats will set your hams and glutes on fire. The Jefferson squats might look a little awkward at first, but you will dig the results.

It is a wide-stance deadlift where you hold the barbell between your legs with one hand in front of your body and one hand behind it. The better you become at doing Jeffersons, the more proficient you will be at squatting.

5. Good Mornings – 3 Sets 12 Reps

Good mornings are an excellent finishing exercise for your hamstrings. Most people make the mistake of going too heavy on this exercise. Use weights you can handle while keeping constant tension on your hams.

Maintain a slight bend in your knees and an arch in your back. Push back your hips on the way down and squeeze your hams at the bottom of the movement. Don’t rest by standing upright. Maintain constant tension by stopping a couple of inches from the starting point.


Who do you think has the best hamstrings? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

About Vidur Saini

Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see.

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • The Ultimate Mike Mentzer Workout and Diet

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility