Hamstring Exercises
A question from several of my female followers: “Thiago… which exercises would you recommend for the hamstrings?” Let me make this clear: it is not possible to do a specific (isolation) workout for the legs and glutes without involving opposing muscle groups.
So, if you follow this split and do squats on your quadriceps day, know that you are also working your hamstrings and glutes, even if that is not your intention.
Best Exercises
However, although deep squats, leg presses, and lunges can promote hamstring hypertrophy, the gains are smaller than for the quadriceps. This goes beyond women’s aesthetic concerns, as this muscle imbalance may be one reason for the higher incidence of knee pain among women.
To get back to the question and answer it directly: to complement your workout with essential compound exercises such as leg presses and deep squats, I would recommend the stiff-legged deadlift and the leg curl machine.
Which Exercise Works the Hamstrings the Most?
Hamstrings run along the backs of your thighs from your hips to your knees—and they come into play in almost every leg and lower-body exercise.
Before finding out which exercise works the hamstrings the most, know that your hamstrings support much of your body and help you climb stairs, walk, or run on an inclined treadmill. Any high-intensity exercise relies on them.
And if you want to squat lower, push farther, and generally act like a badass on leg day, taking the time for a good hamstring workout is a must.
