Many people overlook specifically targeting the hamstrings during leg workouts. However, neglecting this important muscle group can lead to movement imbalances and reduced function. Developing the hamstrings helps make everyday activities easier—especially for older adults—and can also ease lower-back discomfort caused by tightness or limited mobility.

With this in mind, ACE-sponsored research sought to identify the best exercises for the hamstrings. The following nine exercises were evaluated (you can read about how to perform each exercise at the link above):

The purpose of this study was to determine which of the nine hamstrings exercises would be most effective at activating the biceps femoris (BF) and semitendinosus (ST). The semimembranosus was not evaluated because it is hard to access and hard to isolate with the electromyography (EMG) used to collect data. To analyze the results, the researchers compared all exercises to the prone leg curl using a machine, which is a common hamstrings exercise that elicits relatively equal activation of the BF and ST.

There were only two exercises—kettlebell swings and single-arm/single-leg Romanian deadlifts—that had similar levels of muscle activation for both the BF and ST compared to the prone leg curl. These results reveal that these three exercises stimulate the hamstrings equally well and can be used interchangeably. Kettlebell swings are a great option for home-based workouts for those who choose not to exercise in a gym or who don’t have access.

Expert Advice

In the interest of providing options and adding variety to workouts, we asked two experienced ACE Pros to help us out. Here’s what they had to say:

Greg Coleman, ACE Certified Personal Trainer, says that his two favorite hamstrings exercises are the dumbbell stiff-legged deadlift and staggered-stance single-leg deadlift, both of which are appropriate for clients who are looking to improve their general fitness.

The dumbbell stiff-legged deadlift is effective for the hamstrings because you get great feedback from the muscles if you’re performing the exercise correctly. In addition, this is a great foundational movement for more advanced movements that require proper hinging, such as bent-over rows and kettlebell swings.

The staggered-stance single-leg deadlift allows you to target the hamstrings and glutes without having to worry about your balance, as you would with a traditional single-leg deadlift. This exercise also allows you to address imbalances by working each leg independently.

Cindy Sullivan, ACE Certified Personal Trainer, Group Fitness Instructor and Health Coach, recommends standing hamstring curls and sit-to-stands with a slow, controlled lower (eccentric focus) when working with midlife and older adults.

“Both of these exercises are low impact, require little or no equipment, and help my clients move better in their day-to-day lives,” she explains.

Standing hamstrings curls are perfect for clients new to exercise or coming back from an injury, as well as for those who want to strengthen their legs for walking, climbing stairs or improving balance. To make this exercise easier, perform slower, smaller movements. To increase the intensity, increase the resistance and hold at the top for a second or two to deepen the contraction.

The sit-to-stand with eccentric focus is excellent for intermediate to advanced clients looking to improve leg strength, power and control. “I also use it with active older adults who want to stay independent and avoid falls or knee issues,” Sullivan explains.

To make this movement easier, use armrests or a higher seat to assist with the movement. To increase the intensity, hold a weight at the chest and aim for a three- to five-second controlled descent, or use a lower seat to increase the range of motion.

Final Thoughts

It is vital that clients train the hamstrings muscles to retain muscular balance and proper function during both activities of daily living and sports-related movements. According to the ACE-sponsored research, a training program for the hamstrings can include some combination of the prone leg curl machine, kettlebell swings and single-arm/single-leg Romanian deadlifts.

Also, consider adding our expert recommendations to your repertoire. Check out the link to the ACE-sponsored research for descriptions of the exercises tested, as well as the links below to learn how to perform each movement or share them with your clients:

• Prone leg curl machine
• Kettlebell swings
• Single-arm/single-leg Romanian deadlifts
• Dumbbell stiff-legged deadlift
• Staggered-stance single-leg deadlift
• Standing hamstring curls
• Sit-to-stands (this involves standing from a chair, with an emphasis on a slow descent to target the hamstrings eccentrically)

	Corrective Exercise (worth 2.5 ACE CECs): As an ACE Corrective Exercise Specialist, you will design programs for clients affected by chronic conditions or injuries, empowering them to regain daily function and move with confidence.
	Pain-Free Movement (worth 1.2 ACE CECs): As a Pain-Free Movement Specialist, you will better understand how pain affects movement and how to create new strategies to help people move without pain.