Best Beginner Hamstrings Workouts To Build Muscle Mass

The Lying Hamstring Curl is an exercise that focuses on strengthening the hamstrings using a machine. It is effective for building muscle and strength in the lower body, while providing stability throughout the movement.

How to do it

1. Lie face down on the hamstring curl machine with the pad above your ankles.
2. Hold the handles and engage your core to stay stable.
3. Bend your knees to lift the pad up.
4. Lower the pad back to the starting position.

The Seated Leg Curl is a machine exercise that focuses on strengthening the hamstrings. It helps build muscle mass by isolating these muscles, making it a good choice for lower body workouts.

How to do it

1. Sit upright in the leg curl machine.
2. Adjust the top pad to sit just above your knees and the lower pad to rest on your ankles.
3. Hold the machine handles for support.
4. Bend your knees to pull your heels down in an arc.
5. Return to the starting position once you can no longer flex your knees.

The Dumbbell Romanian Deadlift is a beginner-friendly exercise that focuses on strengthening your hamstrings and glutes. Using dumbbells can assist those with limited mobility and is an excellent way to prepare for barbell deadlifts.

How to do it

1. Stand tall with feet shoulder-width apart and hold a dumbbell in each hand next to your hips.
2. Push your hips back and slightly bend your knees to lower the dumbbells down along your legs.
3. Keep your back straight as you lower the dumbbells as far as comfortable, then return to standing tall.

The Smith Machine Stiff-Legged Deadlift is a beginner-friendly variation of the Romanian Deadlift that works your glutes and hamstrings. Using the Smith Machine provides stability, allowing you to focus on proper form as you lift the bar.

How to do it

1. Stand with your feet shoulder-width apart behind the machine bar.
2. Hinge at your hips and lean forward to grab the bar with palms facing you, resting it against your shins.
3. Keep your hips high and bend your knees slightly, straightening your back by pulling your shoulders back.
4. Engage your glutes and hamstrings to lift the bar in a straight line, keeping it close to your shins.
5. Maintain a strong core and straight lower back throughout the lift.
6. Pause briefly at the top, then lower the bar back to the ground.

The Standing Leg Curl is an exercise that strengthens the hamstrings by isolating one leg at a time. Using a machine helps stabilize your movement, making it easier to focus on building muscle without compensating for strength differences between legs.

How to do it

1. Set your left knee on the pad, bending it at a 90-degree angle, while your right leg is extended and the pad is positioned on the back of your lower leg, just above your ankle.
2. Brace your core and lean slightly forward to hold onto the support handles.
3. Keeping your right ankle flexed at 90 degrees, raise the pad in an upward arc by bending your right knee. Make sure your right thigh stays still until you fully flex your knee, then lower the pad back to the starting position.
4. Repeat the exercise with your left leg.

The Landmine Romanian Deadlift is a beginner-friendly exercise that targets your hamstrings and glutes. It uses a landmine setup for added stability, making it easier to control the movement compared to traditional deadlifts.

How to do it

1. Stand with your feet slightly wider than shoulder-width apart with a slight bend in your knees.
2. Grip the landmine with both hands, keeping your fingers underneath.
3. Hinge at your hips and lower the weight slowly, keeping your knees slightly bent.
4. Stop when you feel a stretch in your hamstrings, not exceeding your flexibility limit.
5. Push through your glutes and hamstrings to lift your hips and raise the weight back up.
6. Pause at the top, keeping your glutes and hamstrings engaged.
7. Keep your core tight, shoulders back, and chest up throughout the exercise.

The Romanian Deadlift to Shrug is an exercise that works your lower and upper back muscles. It strengthens the hamstrings and glutes while isolating the traps with a shoulder shrug, making it great for improving your posture and overall back strength.

How to do it

1. Stand with your feet shoulder-width apart and hold the barbell with hands wider than shoulders, using an overhand grip.
2. Keep your core tight, back straight, and chest up.
3. Bend at your hips to lower the barbell until you feel a stretch in your hamstrings, then pause.
4. Drive your hips forward to stand up straight, engaging your glutes and hamstrings.
5. As you stand, shrug your shoulders up to your ears and hold briefly.
6. Lower back to the starting position.

The Romanian Deadlift to Bent-Over Row is a combined exercise that works your hamstrings, glutes, and upper back. This move strengthens your entire posterior chain while improving back muscle definition, making it great for beginners.

How to do it

1. Stand with feet shoulder-width apart.
2. Grip the barbell with hands wider than shoulders, using an overhand grip.
3. Engage your core and keep your back straight and chest up.
4. Hinge at the hips to lower the barbell until you feel a stretch in your hamstrings.
5. Pause briefly at the bottom position.
6. Pull the barbell to your chest, keeping it close to your body.
7. Pause again at the top position.
8. Lower the barbell back to the starting position.
9. Stand up by pushing through your legs and hips.

The Dumbbell Romanian Deadlift to Shrug is a great exercise for strengthening your hamstrings, glutes, and upper back. It involves bending at the hips while holding dumbbells, then shrugging your shoulders at the top, giving you a full-body workout in one move.

How to do it

1. Hold a dumbbell in each hand with palms facing you.
2. Stand with your feet slightly wider than shoulder-width apart.
3. Engage your core and keep your back straight.
4. Bend at the hips and lower the dumbbells in front of your shins until you feel a stretch in your hamstrings.
5. Stand back up by pushing your hips forward and using your glutes and legs.
6. As you stand up, raise your shoulders towards your ears in a shrug.
7. Hold this position briefly, then return to the starting position.

The Dumbbell Romanian Deadlift to Bent Over Row is a great exercise that works your hamstrings, glutes, and upper back. You lower the dumbbells by hinging at the hips, then pull them up towards your chest, which helps build strength and flexibility in both your lower and upper body.

How to do it

1. Grab a dumbbell in each hand.
2. Stand with your feet wider than shoulder-width apart.
3. Hold the dumbbells in front of your thighs with palms facing you.
4. Keep your core tight, back straight, and chest up.
5. Hinge at your hips and lower the dumbbells until you feel a stretch in your hamstrings.
6. Rotate your wrists so palms face each other.
7. Pull the dumbbells to your chest by driving your elbows back.
8. Pause for a moment, then return to the starting position.

The Dumbbell Romanian Deadlift to Calf Raise is a two-part exercise that strengthens your hamstrings, glutes, and calves. You'll bend at the hips to lower the dumbbells and then rise up onto your toes to work your calves, improving your overall leg strength and balance.

How to do it

1. Hold a dumbbell in each hand, arms at your sides.
2. Stand with feet wider than shoulder-width.
3. Keep your back straight and chest up.
4. Hinge at the hips, slightly bend your knees, and lower the dumbbells until you feel a stretch in your hamstrings.
5. Quickly push your hips forward to stand up, engaging your quads and glutes.
6. As you stand, lift onto your toes to work your calves and hold for a moment.
7. Lower back down to the starting position.

The Single Arm Kettlebell Deadlift is an exercise that improves strength and stability by using one kettlebell. This move targets your hamstrings, glutes, and lower back while working your core to keep your body steady.

How to do it

1. Hold a kettlebell in one hand.
2. Stand with feet shoulder-width apart.
3. Keep your back straight.
4. Hinge at your hips and lower the kettlebell towards the ground, stopping just above the floor.
5. Avoid twisting your body as you reach down.
6. Engage your glutes and hamstrings to drive your hips forward and stand up straight.
7. Switch to the other arm and repeat.

The Loop Band Romanian Deadlift strengthens your hamstrings, glutes, and lower back using a loop band for added resistance. It helps improve flexibility, strength, and posture while being easier on your back than traditional weights.

How to do it

1. Stand on one end of the loop band and hold the other end with both hands.
2. Adjust the band to your desired tension.
3. Engage your core and keep your back straight.
4. Hinge your hips back and bend your knees slightly.
5. Pause when you feel a stretch in your hamstrings.
6. Drive your hips forward, squeezing your glutes and hamstrings.
7. Return to the starting position.

Box Jump is a powerful exercise that works your leg muscles and helps improve your jumping ability. It's a great way to add cardio to your workout and build explosiveness. You can adjust the difficulty by using different box heights.

How to do it

1. Stand in front of the box with your feet hip-width apart, about 3-6 inches away.
2. Hinge at your hips and swing your arms back while keeping your torso straight.
3. Jump up explosively by extending your hips and knees, swinging your arms forward.
4. Land softly on the box, bending your knees and hips to absorb the impact.

The TRX Alternating Hamstring Pull-In is an exercise that strengthens your hamstrings and glutes while also working your core. Using TRX straps creates instability, which helps improve your overall balance and muscle coordination.

How to do it

1. Lie on your back with your legs straight and heels in the TRX straps, elevated above the ground.
2. Engage your core and lift your hips until your body forms a straight line from heels to shoulders.
3. Bend one knee to a 90-degree angle while keeping your hips lifted and body aligned.
4. Return to the starting position and switch legs. Repeat.