Barbell Exercises for Hamstrings: Best Workouts, Benefits, and Training Tips

Anatomy of the Hamstrings

Understanding the hamstrings helps you target them more effectively. The hamstring group includes:

1. Biceps Femoris: outer part of the hamstring.
2. Semitendinosus: middle section.
3. Semimembranosus: inner part of the hamstring.

These muscles work together to extend the hip and flex the knee. Barbell training targets all three when done correctly.

Best Barbell Exercises for Hamstrings

1. Barbell Romanian Deadlift (RDL)

One of the best hamstring builders.

• Stand with feet hip-width apart, holding a barbell in front of your thighs.
• With a slight bend in the knees, hinge at your hips, and lower the barbell down your legs until you feel a stretch in your hamstrings.
• Return to standing by driving your hips forward.

Muscles Worked: Hamstrings, glutes, lower back.

Tip: Keep your spine neutral and avoid rounding your back.

2. Barbell Good Morning

A fantastic movement for hamstrings and lower back.

• Place the barbell on your upper back like a squat.
• With knees slightly bent, hinge at the hips, lowering your torso until nearly parallel to the floor.
• Push through your heels to return upright.

Muscles Worked: Hamstrings, glutes, erector spinae.

Tip: Start with lightweight until you master form.

3. Barbell Glute Bridge (Hip Thrust Variation)

Although often seen as a glute exercise, it heavily recruits hamstrings.

• Sit on the floor with your upper back against a bench.
• Place a barbell across your hips and roll it into position.
• Drive your hips upward until your body forms a straight line from shoulders to knees.

Muscles Worked: Hamstrings, glutes, core.

Tip: Focus on squeezing glutes and hamstrings at the top.

4. Barbell Stiff-Leg Deadlift

A variation of the RDL with less knee bend.

• Stand with the barbell in front of your thighs.
• With legs almost straight, hinge at the hips and lower the barbell.
• Feel a deep stretch in the hamstrings, then return to the starting position.

Muscles Worked: Hamstrings, glutes, lower back.

Tip: Do not lock your knees; keep a soft bend.

5. Barbell Lunge (Hamstring Focus)

Lunges train the entire leg, but stepping longer shifts more tension to the hamstrings.

• Place the barbell across your shoulders.
• Take a long step forward, lowering until both knees are bent at 90 degrees.
• Push back to standing and alternate legs.

Muscles Worked: Hamstrings, glutes, quads.

Tip: Take longer strides for more hamstring activation.

6. Barbell Box Step-Up

• Place the barbell across your shoulders.
• Step onto a sturdy box or bench, driving through your heel.
• Lower back down slowly.

Muscles Worked: Hamstrings, glutes, quads.

Tip: Use controlled motion and avoid bouncing off the box.

How to Structure a Hamstring Workout

A good hamstring workout with barbell exercises should include 3–4 of these movements. Example plan:

• Romanian Deadlift: 4 sets of 8–10 reps
• Barbell Good Morning: 3 sets of 10–12 reps
• Barbell Glute Bridge: 4 sets of 12 reps
• Barbell Lunges: 3 sets of 12 reps per leg

Train hamstrings 2 times per week for best results, allowing at least 48 hours between sessions.

Common Mistakes to Avoid

1. Rounding the back: Always keep your spine neutral.
2. Too much weight too soon: Master form before adding heavy loads.
3. Not feeling the stretch: Focus on hamstring tension, not just moving the bar.
4. Skipping warm-ups: Warm up with dynamic stretches or light cardio.

Benefits of Barbell Hamstring Training

• Increased leg strength and athletic performance.
• Reduced risk of hamstring injuries.
• Improved posture and hip stability.
• Better performance in squats and deadlifts.
• More balanced lower body physique.

Tracking and Improving with MyFitnessCoach

The biggest challenge with hamstring training is consistency and progression. That’s where the MyFitnessCoach App becomes invaluable.

With MyFitnessCoach, you can:

• Log each hamstring workout and track progress.
• Follow custom strength training plans.
• Monitor recovery to avoid overtraining.
• Access mobility and rehab routines to prevent hamstring strains.
• Use food logging and meal plans to support recovery with proper nutrition.

By combining these barbell exercises for hamstrings with progress tracking on MyFitnessCoach, you will not only grow stronger but also stay accountable to your long-term goals.

Conclusion

Hamstrings are often overlooked, but they play a vital role in strength, stability, and athletic performance. Incorporating barbell exercises for hamstrings, such as Romanian deadlifts, good mornings, and lunges, ensures you build powerful legs while preventing injuries.

To get the most out of your training, download the MyFitnessCoach App. It will help you log your workouts, track recovery, and stay motivated with custom workout and nutrition plans. The perfect companion for anyone serious about building a strong, balanced body.