Best Beginner Hamstrings Workouts With Weight Machines

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 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.