Get Ready to Fall in Love with Your Hammies! 💥

Did you know your hamstrings make up a whopping one-third of your leg’s backside? They’re the bridge between your glutes and calves, yet somehow, they’re always the forgotten middle child. We tend to shower our calves with love through endless raises, and of course, we give our glutes all the attention they deserve. But your hamstrings? They’re practically begging for a little date night—and trust me, they’ve got the glow-up magic your legs are craving!

Here’s the thing: most of us have weaker hamstrings than we realize, which means we’re missing out on serious leg transformation potential. Ready to change that? I’ve got three hamstring isolation exercises that’ll take your leg game to the next level. Pro tip: always kick off your leg day with heavy lifts like deadlifts when you’re fresh, and save those isolation exercises for after to get the most out of each rep.

And here’s a little secret to maximize every move: focus on slow, controlled contractions, especially on the second half of the exercise. That extra time under tension? It’s the game-changer that’ll have your legs looking fierce. Are you ready to lewwwwk? Let’s go!

Glute Ham Raise

This move is a hamstring isolation powerhouse. It not only strengthens your hamstrings but also activates your glutes and lower back.

Position yourself on a glute-ham developer (GHD) machine with your feet securely locked in, knees slightly behind the pad.

Start by lowering your upper body toward the ground, keeping your back straight and core tight.

Lower yourself until your torso is just above parallel to the floor.

Engage your hamstrings and glutes to lift yourself back up to the starting position, finishing with your torso upright.

At-home solution: kneeling in an L position with toes tucked under, squeeze your glutes and slowly lower yourself down to sit on your heels. Want more of a challenge? Place a weight at hip crease.

Step Downs

Step downs are perfect for targeting hamstrings and improving balance and stability in your legs. AND easy to do at home!

Start by standing on a bench or a sturdy elevated surface with one foot planted firmly.

Slowly bend the knee of your standing leg, lowering your opposite leg toward the ground. Your hips and torso should stay square and steady.

Lower until your heel almost touches the floor, keeping control and engaging your hamstrings.

Push through your standing foot to bring your body back to the starting position.

Seated Leg Curl

The seated leg curl is a classic hamstring isolation exercise that builds strength and definition along the back of your legs.

Adjust the leg curl machine to your height, so the pad rests comfortably on the back of your lower legs, just above the ankles.

Sit down, place your legs under the pad, and grip the side handles for support.

Curl the pad down toward your thighs by bending your knees, squeezing your hamstrings as you move.

Pause briefly at the bottom, then slowly return to the starting position.

At-home solution: sit towards the edge of a chair, tie a resistance band onto something sturdy, in front of you and even with your ankle. Wrap the other end around the ankle. With tension in the band, bring the leg in motion to bend the knee.

Add these exercises into your routine, and you’ll start seeing your hammies transform into powerhouse muscles. Remember, slow and steady wins the race with these moves!

Here are a few things I have at home that I use to accomplish these exercises.

Paid Amazon link: resistance bands

Paid Amazon link: adjustable kettlebells