Beginner Hamstring Workout: Build Strong Legs from the Ground Up
This routine is for you if you're brand new to training your hamstrings — the muscles that run along the back of your thighs. It uses simple movements and light resistance so you can learn the basics safely, build real strength, and move better every day.
What the research says
We looked at the research so you don't have to. Here's what the studies actually found, and we'll be straight with you about what they do and don't tell us. One study in women who were new to exercise found that after eight weeks of bodyweight circuit training, lower-back and hamstring flexibility and leg strength both improved significantly. Another study compared two different warm-up styles — light cardio with static stretching versus more intense cardio with bouncy, fast stretching — and found no significant difference between them in how well they loosened up the hamstrings or other areas. A separate study looked at whether you get more flexibility from stretching before a workout versus after, and found no significant difference between the two placements. One more study tested different hamstring stretching methods and found that all of them improved flexibility compared to doing nothing — and that longer stretch time and a treadmill warm-up before stretching produced the strongest short-term results.
Moderate — the studies support that consistent training and stretching improve hamstring flexibility and leg strength, but most were conducted in specific groups (women new to exercise, college students) and may not reflect every beginner's experience.
A study of sedentary obese women found that eight weeks of bodyweight circuit training produced significant improvements in lower-back and hamstring flexibility and leg muscle strength from baseline to week 4, with further improvements measured at week 8.
View study →A study comparing two warm-up protocols in healthy college students found no significant differences in hamstring flexibility after a higher-intensity treadmill warm-up with ballistic stretching versus a lower-intensity treadmill warm-up with static stretching. The study concluded that athletes should continue with whichever warm-up and stretching routine they are most familiar and comfortable with.
View study →A study of college-age men and women found no significant differences in hamstring flexibility whether static stretching was performed before or after a workout.
View study →A study in healthy women assigned to five groups found that all tested hamstring stretching treatments — microwave diathermy before stretching, treadmill warm-up before stretching, 30-second stretching, and 10-minute stretching — were effective for improving flexibility compared to a no-treatment control group. The treadmill warm-up group and the 10-minute group showed superior acute effects (immediately after stretching), and the 10-minute group showed the strongest chronic (long-lasting) effect.
View study →The routine
Warmup
Lie on your back, with one leg extended straight out. With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position. Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position. Repeat for 10-20 repetitions, and then switch to the other leg.
Stand next to a chair or other support, holding on with one hand. Swing your leg forward, keeping the leg straight. Continue with a downward swing, bringing the leg as far back as your flexibility allows. Repeat 5-10 times, and then switch legs.
Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position. Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight. Keep going until your body is parallel to the ground in a pushup position. Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time. Continue walking until your feet are by hour hands, keeping your legs straight as you do so.
Main
Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position. Keeping your legs straight, extend through the hips to come to a near vertical position. Ensure that you do not round your back as you go down back to the starting position.
Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position. Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent. Return to the starting position be driving through with the hips to come back to a standing position.
To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight. Lift the bar up by fully extending your arms while keeping your back straight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement Start bringing your torso up straight again as soon as you feel the hamstrings stretch by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement. Repeat for the recommended amount of repetitions.
Begin on the floor laying on your back with your feet on top of the ball. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings. After a brief pause, return to the starting position.
Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
Cooldown
Sit upright in a chair and grip the seat on the sides. Raise one leg, extending the knee, flexing the ankle as you do so. Slowly move that leg outward as far as you can, and then back to the center and down. Repeat for your other leg.
In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your hands to the side or behind you to help support your weight. This will be your starting position. Using your hands, lift your hips off of the floor and shift your weight on the foam roll to one leg. Relax the hamstrings of the leg you are stretching. Roll over the foam from below the hip to above the back of the knee, pausing at points of tension for 10-30 seconds. Repeat for the other leg.
Set and rep ranges are general starting suggestions based on this guide's level — adjust to your own experience, and progress gradually.
This entry is for general education only and is not medical advice — if you have any pain in the back of your legs, lower back, or knees, or if you're unsure whether this routine is right for you, check with a doctor or qualified health professional before you start.