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Hamstring workout: Romanian deadlifts, curls and Nordics

Your hamstrings straighten your hip and bend your knee, and trials grow them with both jobs: the Romanian deadlift for the hip, curls for the knee. This session pairs them, adds a single-leg hinge, and finishes with Nordic curls once you're ready. Do it once or twice a week, on a different day from heavy deadlifts. After a hamstring strain, or with pain at the sitting bone, follow our hamstring guides instead.

35 minIntermediate7 movesA dumbbell · Strength machine · An anchor pointGlutes · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Glute bridge12 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  2. Hip-hinge practice2 sets of 8
    Beginner · Glutes, Hamstrings, Back · 3D demoPush your hips back to tap a wall behind youHarder: Dumbbell Romanian deadlift

Hinge

Rest 2 min

  1. Dumbbell Romanian deadlift3 sets of 8 to 10
    Intermediate · Hamstrings, Glutes, Back · 3D demo3 s down to where your hamstrings stop you, back long, then stand tall. Stop 2 or 3 reps short of failure. Or a barbell from a rack at thigh heightEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift

Knee bend

Rest 90 s

  1. Seated leg curl3 sets of 10 to 12
    Beginner · Hamstrings, Calves · 3D demoStop 1 or 2 reps short of failure and lower slowly. No machine? Slider hamstring curls, 3 sets of 6 to 10Harder: Slider hamstring curl

Single leg

  1. Single-leg Romanian deadlift2 sets of 8 each leg
    Advanced · Hamstrings, Glutes, Abs · 3D demoFingertips on a wall at first; keep your hips squareEasier: Dumbbell Romanian deadlift

Lowering (optional, from week 3)

  1. Nordic curl2 sets of 3 to 5 slow lowers
    Advanced · Hamstrings, Glutes · 3D demoA partner or a secure anchor holds your lower legs. Lower as slowly as you can and catch yourself with your hands. Expect sore hamstrings at firstEasier: Slider hamstring curlHarder: Full Nordic curl

Cool-down (optional)

  1. Supine hamstring stretch with a strap30 s each leg
    Beginner · Hamstrings, Calves · 3D demoSkip it with pain at the sitting boneEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)

Tips

  • The floor isn't the target in the Romanian deadlift: stop where your hamstrings stop you, with your back still long.
  • Seated leg curls grew the hamstrings more than lying curls in a 12-week trial, but use whichever machine you have.
  • Nordic curls halved hamstring injuries in sport. Start small, and expect sore hamstrings for a few days after the first sessions.
  • A deep ache at the sitting bone that's worse when you sit? Follow our high hamstring tendinopathy guide instead: no hamstring stretches and no deep hinging at first.
  • A sudden sharp pain at the back of the thigh, sometimes with a pop: stop, and see our hamstring strain guide.
  • Add reps until every set reaches the top of the range, then add weight.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the hamstring workout: romanian deadlifts, curls and nordics take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A dumbbell, Strength machine, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 5 of its 7 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.