Exercises for Backs of Thighs: The 5 Best Moves

Whether you’re an athlete chasing a PR or a weekend warrior just looking to stay injury-free, adding targeted exercises for the backs of your thighs to your routine is a must. Let’s dive into the best moves to keep your hamstrings strong, balanced, and ready for anything.

But first, the benefits of strengthening your hamstrings

Your hamstrings do more than you might think—they’re powerhouses for both hip extension and knee flexion, according to Shawn Collins, PT, DPT, CSCS, a performance physical therapist at Bespoke Physical Therapy in San Diego, California.

• For hip extension: They help you bend at your waist, like when picking something up off the floor.
• For knee flexion: They stabilize your knees and propel your body forward during running.

But here’s the catch: Hamstrings are among the most frequently strained muscles, Collins says. Keeping them strong isn’t just about peak performance—it’s a smart way to prevent injuries. Plus, strong hamstrings take pressure off your lower back during daily tasks, helping you avoid nagging aches and pains, he says.

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The best exercises for backs of your thighs

Looking to level up your hamstring game? These exercises target strength, stability, and flexibility, with options for every fitness level.

Pro-tip: Don’t program all the moves in a single session. You don’t want to overload your hammies and get hurt, which just defeats the purpose. Instead, start by adding one to two exercises on leg day and slowly progress from there.

1. Seated hamstring curl

Looking to isolate your hamstrings and finish your sweat session strong? Seated hamstring curls are a must. They’re versatile, easy to scale for weight and range of motion, and can be done on a machine, cable setup, or even with a resistance band, Collins says.

1. You’ll need a study seat and a resistance band or cable machine for this exercise.
2. Anchor a resistance band to something solid or set a cable machine at ankle-to-knee height.
3. Sit on a sturdy seat that keeps your feet off the ground and won’t budge.
4. Attach the band or cable to your ankle with an ankle cuff.
5. Pull your heel toward you as far as possible, then control the return.
6. Perform 3 sets of 12-15 reps.

2. Hamstring bridge

Kick your glutes bridge up a notch. This variation emphasizes your hamstrings through a greater range of motion—perfect for the middle of your workout, Collins says.

1. You’ll need a sturdy couch, chair, or bench for this exercise.
2. Lie on your back with your heels on the edge of a couch, chair or bench. Cross your hands against your chest.
3. Squeeze your glutes and press into your heels to lift your hips off the floor.
4. Slowly lower your hips back down to the floor.
5. Complete 3 sets of 6-8 reps.

3. Single-leg hamstring bridge (each side separately)

Nailed the hamstring bridge above? Take it to the next level with this single-leg version. It not only challenges your hamstrings but also engages your hip stabilizers, Collins says.

1. You’ll need a sturdy couch, chair, or bench for this exercise.
2. Lie on your back with your heels on the edge of a couch, chair or bench. Cross your hands against your chest.
3. Lift your right foot off the couch, chair, or bench.
4. Squeeze your glutes and press into your left heel to lift your hips off the floor.
5. Slowly lower your hips back down to the floor.
6. Complete 3 sets of 6-8 reps per leg.

4. Romanian deadlift

This functional exercise strengthens your hamstrings and mimics the movement of picking up objects—essential for everyday life, Collins says. Because it’s a demanding exercise, tackle it early in your workout, right after your warm-up, for maximum impact, he says.

1. You’ll need a set of dumbbells for this exercise.
2. Stand with your feet hip-width apart, holding a dumbbell in each hand (palms facing in).
3. Slightly bend your knees and lower the weight by hinging at your hips.
4. Keep your back straight and lower the weights to mid-shin or as far as your flexibility allows.
5. Push through your feet to return to starting position, keeping the weights close to your shins.
6. Complete 3-4 sets of 5-8 reps.

5. Single-leg Romanian deadlift (each side separately)

This Romanian deadlift progression builds strength and balance while targeting imbalances between your legs, Collins says. Feeling a little wobbly on one leg? Totally normal. Hold onto something sturdy for balance if needed.

1. You’ll need a dumbbell for this exercise.
2. Stand with your feet hip-width apart, a slight bend in both knees, holding a dumbbell in your right hand (palm facing in).
3. Press your butt back and hinge your hips forward, extending your right leg behind you. Simultaneously press your left foot into the floor.
4. Hinge forward and continue lowering until your torso is parallel to the floor or you feel a pull in your glutes and hamstrings (whichever comes first).
5. Press into your left foot, squeeze your glutes and reverse the movement to return back to the standing start position.
6. Complete 3-4 sets of 5-8 reps per leg.