Hamstring exercises: leg curls and Romanian deadlifts

Its parts

Biceps femoris

The outer back of your thigh. Its short head only works when you bend your knee: it needs leg curls.

Semitendinosus and semimembranosus

The inner part. They work in both leg curls and Romanian deadlifts.

Always do a leg curl and a hip hinge (Romanian or stiff-legged deadlift).
On the Romanian deadlift, push your hips back with a neutral back and lower until you feel the stretch.
Seated leg curls stretch the hamstrings more than lying ones and tend to work better.
Lower slowly: hamstrings respond very well to the lowering phase.

About 8–12 sets a week across curls and hinges. Many people undertrain their hamstrings: don't leave them for last if they're lagging.

Romanian deadlifts first, with a fresh back; curls after.

Log this workout in GymOrbita: the app saves every set and suggests the weight for your next session.

Rounding your back on Romanians

Only go as low as you can with a neutral back. The range comes from your hips and the stretch, not your spine.

Hips lifting on lying curls

If your hips come up, the weight is too heavy. Press your abs into the pad.

Only doing curls

Without a hip hinge you're missing half of what your hamstrings do.

FAQ

Seated or lying leg curl?

The seated curl works your hamstrings in a more stretched position and tends to be slightly better; the lying curl works too. Use both if you can.

Does the Romanian deadlift work hamstrings or glutes?

Both. With your knees almost straight and lowering to a stretch, your hamstrings take a lot of the work.

Why does the back of my knee hurt on leg curls?

You may be lowering too fast or the pad may be in the wrong place: set it just above your ankle. If it really hurts, see a professional.