Romanian deadlifts and leg curls are the most recommended exercises for isolating the hamstrings. Romanian deadlifts provide a deep stretch, while seated and lying leg curls target knee flexion directly.
Nordic curls are highly praised for building strength and preventing injury, though they are tough. You can regress them by using a band for assistance or holding some of your weight with your arms.
Bridge curls using a swiss ball, sliders, or trx are great alternative isolation options. For complete development, combine a hip hinge movement like romanian deadlifts with a knee flexion exercise like leg curls.
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?
Pros & cons
Pros
targets knee flexion directly
provides a deep muscle stretch
helps prevent injuries
options for any equipment level
Cons
some exercises require specific set ups
nordic curls are very difficult to start
Best for: People looking to build hamstring strength and muscle with focused isolation techniques.
FAQ
Why do I feel romanian deadlifts in my glutes instead of my hamstrings?
You might be bending your knees too much or not hinging your hips properly. Focus on pointing your glutes back and up, and be precise with your technique.
How can I make nordic curls easier?
Start with band assisted variations or use your arms to hold some of your weight during the movement until you build enough strength.
What is the best way to ensure full hamstring development?
Combine a hip hinge exercise like romanian deadlifts with a knee flexion exercise like leg curls. This targets both functions of the muscle.
Can I isolate my hamstrings without weights?
Yes. You can do bridge curls or rolls using a swiss ball, sliders, or trx. Hamstring focused hip thrusts with your heels pushed further out also work well.
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