In 2025, hamstring training is prioritized not just for aesthetic “leg curls” but for knee stability, explosive power, and injury prevention. The hamstrings are a complex muscle group responsible for both knee flexion and hip extension. To achieve full development, your routine must include movements that target both functions.
1. Romanian Deadlift (RDL)
The Romanian Deadlift is widely considered the gold standard for hamstring hypertrophy. Unlike the conventional deadlift, the RDL emphasizes the eccentric (lowering) phase and keeps constant tension on the hamstrings. By hinging at the hips with a slight knee bend, you stretch the hamstrings under heavy load, which is a primary driver for muscle growth and strengthening the musculotendinous junction.
2. Seated Leg Curl
While often viewed as a basic machine exercise, recent 2024 and 2025 sports science studies suggest the Seated Leg Curl may be superior to the lying version for muscle growth. In the seated position, your hips are flexed, which puts the hamstrings in a more lengthened state. Training a muscle at longer lengths generally leads to greater hypertrophy, making this the most effective isolation move for the back of the leg.
3. Nordic Hamstring Curl
The Nordic Hamstring Curl is a bodyweight powerhouse famous for its ability to prevent ACL injuries and hamstring strains. It focuses heavily on eccentric strength—the muscle’s ability to lengthen under tension. Because it is incredibly difficult to perform unassisted, many athletes use a resistance band for assistance or perform “negatives” to build the necessary strength to control the descent.
4. Glute-Ham Raise (GHR)
The Glute-Ham Raise is a functional compound movement that works the hamstrings at both the hip and the knee simultaneously. Because your body moves through space while your feet are fixed, it recruits a massive amount of posterior chain muscle fibers. It is highly effective for athletes looking to improve sprinting speed and vertical jump height.
5. Single-Leg Romanian Deadlift
Unilateral training is essential for correcting imbalances and improving pelvic stability. The Single-Leg RDL forces the hamstrings and the smaller stabilizing muscles around the hip to work harder to maintain balance. This movement is particularly beneficial for 2025 functional fitness goals, as it translates directly to better running mechanics and balance.
2025 Hamstring Training Tips
- Balance Your Functions: Ensure your workout includes at least one “hip hinge” (like RDLs) and one “leg curl” (like seated curls) to hit both functions of the hamstring.
- Control the Negative: The hamstrings respond exceptionally well to slow, controlled eccentric phases. Take 3–4 seconds to lower the weight.
- Mind the Hips: During curls, keep your hips pressed firmly into the pad to prevent your lower back from taking over the movement.