Why don't I feel RDLs in my hamstrings?

You might be bending your knees too much or failing to hinge your hips back and point your glutes up. Focus on precise technique.

How can I progress to full Nordic curls?

Start by holding some of your weight with your arms, use band assistance, or focus solely on the lowering portion of the movement until you build strength.

Best Hamstring Isolation Exercises for Growth and Strength

Romanian deadlifts and leg curls are the most recommended exercises for isolating the hamstrings, targeting both hip hinge and knee flexion movements.

Nordic curls are highly effective but challenging, requiring regressions like band assistance or eccentric-only movements for beginners.

Bridge curls using a swiss ball or sliders are great alternatives that engage the hamstrings alongside the core and glutes.

Top exercises

Romanian Deadlifts Provides a deep stretch; single-leg variations are also great
Leg Curls Seated or lying variations lock in knee flexion
Nordic Curls Highly effective for strength and injury prevention
Bridge Curls Uses a swiss ball or sliders for a solid hamstring contraction
Stiff Leg Deadlifts Another stretch-focused hinge movement

Best Hamstring Isolation Exercises for Growth and Strength — infographic

For hamstring isolation, Users highly recommend Romanian Deadlifts (RDLs) and various leg curl exercises. Nordic curls are also frequently mentioned for their effectiveness, though they are considered challenging.

Top Hamstring Isolation Exercises

Romanian Deadlifts (RDLs): Many Users find RDLs, including single-leg variations, highly effective for hamstring development, noting the deep stretch they provide. "RDL working more on glutes than hamstrings but can feel better if you have hip issues."

Leg Curls (Seated/Lying): Seated and lying leg curls are frequently cited as excellent for isolating the hamstrings, particularly for targeting knee flexion. "Seated leg curls—just make sure you stay locked into the seat."

Nordic Curls: Though challenging, Nordic curls are praised for intensely isolating the hamstrings and are considered highly effective for strength and injury prevention. "Nordic curls are one of the best exercises if you can get the set up."

Alternative Exercises and Considerations

Hamstring Bridge Curl/Roll: Using equipment like a Swiss ball, sliders, or TRX for bridge curls/rolls can effectively isolate hamstrings and engage glutes and core. "I think nothing gives you hamstring pop like hamstring bridge curl/roll, either on a Swiss ball, roller, sliders or TRX."

Stiff Leg Deadlifts (SLDLs): Similar to RDLs, SLDLs are favored for their ability to provide a deep hamstring stretch. "For me, I do well with stiff leg deadlifts."

Hip Thrusts: Hamstring-focused hip thrusts can also contribute to hamstring development, especially when performed with heels further out. "Hamstring focused hip thrusts!"

Form and Progression Tips

Focus on Form: Proper technique is crucial for feeling exercises like RDLs in the hamstrings rather than other muscle groups. "If you're not feeling RDLs in your hamstrings, then you're either bending your knees too much, not hinging your hips and pointing your glutes back and up, or your not being precise and deliberate with your technique."

Regress Nordic Curls: For those finding Nordic curls too difficult, start with regressions such as band-assisted curls or using eccentric movements. "You can also do Nordics holding some of your weight with your arms until you’re strong enough."

Balance Training: Incorporating both hip hinge movements (like RDLs) and knee flexion exercises (like leg curls) ensures comprehensive hamstring development. "One hip hinge exercise like rdl and any type of leg curl is way more than enough to target your overall hamstring."

Are you looking for exercises that can be done at home without gym equipment?