The hamstrings, located on the back of your thighs, play a critical role in lower body strength, movement, and injury prevention. Despite their importance, they are often undertrained or overshadowed by the more visible quadriceps. So, how often should you train your hamstrings? For most people, training them 2 to 3 times per week is ideal for strength, hypertrophy (muscle growth), and injury prevention—especially if the training includes a mix of movement types and adequate recovery.
Understanding Hamstring Function and Anatomy
The hamstrings consist of three muscles:
- Biceps femoris (long and short head)
- Semitendinosus
- Semimembranosus
These muscles are responsible for two key actions:
- Hip extension – moving your thigh backward (e.g., during deadlifts and sprinting)
- Knee flexion – bending the knee (e.g., during leg curls)
Because they serve multiple functions, effective hamstring training should include exercises that target both hip extension and knee flexion.
Training Frequency Guidelines
- Beginners:
For new lifters, training hamstrings 1–2 times per week is typically enough. Many beginner programs already include compound movements like squats and lunges, which involve the hamstrings to some extent. - Intermediate Lifters:
As training experience increases, direct hamstring work should also increase. Training them 2–3 times per week allows for a more focused approach and better muscular development. - Advanced Lifters:
More advanced athletes often train hamstrings multiple times per week using a mix of heavy, explosive, and isolated movements. Attention to recovery and joint health becomes even more important at this level.
Exercise Selection: Variety Matters
To train the hamstrings effectively, you need a balance of compound and isolation exercises. Include both:
- Hip Hinge Movements (hip extension)
- Romanian deadlifts (RDLs)
- Good mornings
- Kettlebell swings
- Glute-ham raises
- Leg Curl Movements (knee flexion)
- Seated or lying leg curls
- Nordic hamstring curls
- Stability ball leg curls
- Resistance band leg curls
Combining these movement patterns ensures all parts of the hamstrings are stimulated, promoting balanced development and functional strength.
Volume and Recovery
Aim for 10–20 total sets per week, spread across 2–3 sessions. This can look like:
- 2 sessions/week × 6–10 sets = 12–20 total sets
- 3 sessions/week × 4–6 sets = 12–18 total sets
Because hamstrings are involved in many compound lower-body movements, they can accumulate fatigue quickly. Allow 48–72 hours between intense sessions targeting the hamstrings directly.
Importance of Balanced Training
A common mistake is overemphasizing quadriceps training while neglecting the hamstrings. This imbalance can increase the risk of hamstring strains and knee injuries, especially for runners, athletes, and lifters. Ensuring a strong hamstring-to-quadriceps ratio helps stabilize the knee joint and improve athletic performance.
Conclusion
For most people, training hamstrings 2 to 3 times per week with a balance of hip hinge and leg curl movements is optimal. Adequate volume, exercise variety, and recovery are key to building strong, functional hamstrings. Whether your goal is muscle growth, improved performance, or injury prevention, consistent and intelligent hamstring training should be a priority in your fitness routine.