Posterior thigh muscles

Hamstrings

Musculi ischiocrurales

Your hamstrings run along the back of your thighs. They help bend your knees and straighten your hips — for example during Romanian deadlifts.

Discover exercises Explore anatomy
Back view of the human muscular system with the hamstrings highlighted
From behind · back of the thighs

At a glance

Region
Posterior thigh
Movement pattern
Hip extension and knee flexion
Joint
Hip and knee joints

Exercises

Exercises for the hamstrings

Romanian deadlift with softly bent knees, hips back, neutral spine and bar close below the knees.

Barbell · Weight plates · Collars

Barbell Romanian deadlift

Hinge at the hips to train the hamstrings and glutes while the back extensors stabilize the torso.

View technique
Face-up sliding leg curl with hips raised and both heels resting on separate folded towels.

No gym equipment · Towels · Smooth floor

Sliding leg curl

Slide your heels outward and pull them back while keeping your hips raised. Your hamstrings bend the knees without a machine.

View technique
Single-leg bridge with one foot planted, level hips raised and the other thigh held with its hip and knee bent.

No equipment · Mat

Single-leg bridge

Lift your pelvis with one foot planted. The hamstrings and glutes work together to extend your hip without added weight.

View technique
Dumbbell Romanian deadlift with hips pushed back, knees slightly bent and a neutral back.

Dumbbells · Standing

Dumbbell Romanian deadlift

Move mainly through your hips with a slight knee bend. The hamstrings and glutes work together.

View technique
Seated leg curl with a thigh restraint and a roller behind the lower legs.

Machine · Seated

Seated leg curl

Bend your knees against the roller while your hips remain bent and your back stays supported.

View technique
Lying hamstring curl with bent knees, raised heels and hips supported on the machine.

Machine · Lying face down

Lying leg curl

Curl your heels toward your buttocks from a lying position while keeping your hips on the pad.

View technique

Understand the muscle

Three muscles at the back of your thigh

Most hamstrings cross both the hip and knee. The short head of the biceps femoris crosses only the knee.

The listed exercises involve this region alongside other parts of the muscle. A muscle head or deep portion is not necessarily trained in isolation.

Simply explained

What does the muscle do?

The hamstrings work at two joints: they bend the knee and help extend the hip. Different exercises emphasize these movements.

Side view: the lower leg moves from straight (1, dashed) backward as the knee bends (2, teal).
Side view · thigh stays still

Bend your knee

Knee flexion

Bring your heel toward your buttocks. This is the main movement in leg curls.

Side view: the torso moves from a forward hip hinge (1, dashed) to upright (2, teal).
Side view · knees slightly bent

Straighten your hips

Hip extension

Return upright from a hip hinge. Your hamstrings help your glutes with this movement during Romanian deadlifts.

Often works with
Sources & illustrations

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.