Hamstring Exercise Tier List 🏋️♂️🔥
Not all hamstring exercises are created equal! Here is a breakdown of how these popular movements rank for targeting your hamstrings:
🏆 S-Tier (The Best of the Best)
Seated Leg Curl: One of the best ways to target your entire hamstring. It works the upper hamstring exceptionally well, though combining it with a hinging pattern is still ideal.
Rounded Back Extension: One of the top movements for targeting the upper two hamstring muscles, especially when using a machine variation.
🥇 A-Tier
Barbell Stiff-Leg Deadlift: An excellent exercise focused primarily on the hamstrings rather than the glutes.
🥈 B-Tier
Dumbbell RDL: Focuses more on the glutes than the hamstrings, and grip strength can often be a limiting factor.
Lying Leg Curl: Great for targeting the biceps femoris (lower hamstring), but holding position on the machine gets harder as you get stronger.
Nordic Curl: An incredible exercise, but extremely challenging for beginners. Can be bumped to A-Tier for advanced lifters!
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