Workout Routines

The Best Hamstrings Workout for Beginners

They may not be glamor muscles like biceps or abs, but your hamstrings are probably one of the most all-important muscle groups a lifter could ever call upon. (Plus, they make your jeans look way better.) Here’s the ideal hamstring workout for a novice.

The Best Hamstrings Workout for Beginners
Hero Images / Getty
Hero Images / Getty
Duration 45 min
Exercises 6
Equipment Yes

Exercise 1

Handwalk
Walkout  thumbnail
3 sets
10 reps
-- rest
Start with legs straight and hands on the floor. Keeping the legs straight, walk your hands out. Then walk your feet back up to your hands, keeping your legs straight. Take baby steps using only the ankles. Avoid using the hips, knees, and quads.

Exercise 2

Single-Leg Romanian Deadlift
The 6-Minute Lower-Body Assault Workout thumbnail
3 sets
10 per leg reps
-- rest
Balance on right foot, keeping abs tight and shoulders back and down. Bend at waist with both hands out to the sides and extend left leg back as you fire left glute. Shoulder and heel should move together, forming straight line. Return to start position.

Exercise 3

Sumo Squat to Stand You'll need: No Equipment How to
Sumo Squat to Stand thumbnail
3 sets
10 reps
-- rest
Bend at waist, grabbing underneath big toes. Keeping arms straight inside knees, pull hips down until they’re between ankles and lift chest up. Tuck chin and straighten legs, holding on to toes as you straighten the hips and knees.

Exercise 4

Swiss Ball Leg Curl
Physio Ball Leg Curl thumbnail
3 sets
10 reps
-- rest
Lying face-up on floor, put hands on physio ball, pulling toes toward shins. Squeeze your glutes until body is in a straight line from ankle to shoulder. Keeping hips raised, pull heels in toward glutes. Let ball roll back slowly as you straighten legs.

Exercise 5

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
3 sets
10 reps
-- rest
Start with a lower weight and work up. Form is especially key to getting full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright.

Exercise 6

Bent-over Single-arm, Single-leg Row
Man Doing One Arm One Leg Dumbbell Row  thumbnail
3 sets
10 reps
-- rest
Extend the corresponding leg of your lifting hand back behind you. This not only challenges you to work each side independently, as with a traditional one-arm row, but also work hamstrings while inevitably lowering the dumbbell deeper.
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