The hamstrings play a key role in everything from athletic performance to everyday movements.
Dumbbell exercises offer flexibility, allowing you to focus on proper form and use the best movements for activating the hamstrings.
In this article, we’ll explore the nine best dumbbell hamstring exercises for strengthening the back of your legs.
9 Dumbbell Exercises For Hamstrings
Below, you’ll find nine of the best hamstring dumbbell exercises for increasing range of motion and improving muscle growth:
Top 9 Dumbbell Hamstring Exercises
The following exercises were chosen based on their ability to target the hamstrings. They include full-body and compound lifts as well as hamstring isolation exercises.
Dumbbell Stiff-Leg Deadlift
Stiff-leg deadlifts remain one of the best exercise options for targeting the hamstrings.
The straight leg stance takes the hamstrings through their full range of motion. It also helps to increase time under tension, which helps induce hypertrophy and muscle gains.
However, stiff-leg deadlifts can increase loading on the spine, resulting in lower back pain for some people. For these individuals, Romanian deadlifts remain the better option.
How To Do
- Hold the end of a single dumbbell with both hands.
- Keep your back straight and a slight bend in your knees. As you exhale, push your hips back and lower the dumbbell toward the ground.
- Lower the dumbbell until you feel a stretch in your hamstrings, typically to just below your knees.
- On an inhale, engage your hamstrings and glutes to reverse the movement. Thrust your hips forward to stand back up.
- Lift the dumbbell back to the starting position in front of your thighs, squeezing your glutes at the top.
Tips
- Maintain a very slight bend in your knees during the movement.
- Keep the dumbbell close to your legs to limit the amount of strain on your lower back.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 1–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 3–5 (Explosive) |
Dumbbell Romanian Deadlift (RDL)
Also known as RDLs, Romanian deadlifts are one of the most popular deadlift variations.
Compared to stiff-leg deadlifts, Romanian deadlifts minimize loading on the spine since they allow for more bend in the knees. This makes them a safer option for individuals with long torsos and anyone who is prone to lower back pain.
The slight bend in the knees taken during this exercise also helps maximize sought-after Romanian deadlift benefits like glute activation.
In addition to hitting 75%–100% activation in the hamstrings, the glutes achieve 60%–75% of their peak activation during RDLs.
How To Do
- Hold a pair of dumbbells or a barbell in front of your thighs, palms facing your body.
- Keep your back straight and brace your core.
- On an exhale, push your hips back, keeping a slight bend in your knees. Lower the weight slowly while keeping it close to your legs.
- Stop when the weights reach about mid-shin or when you feel a stretch in your hamstrings.
- Inhale as you engage your hamstrings and glutes to push your hips forward to return to a standing position.
Tips
- To help keep your back muscles engaged, imagine squeezing oranges under your armpits.
- During the lifting phase of the movement, use a hip thrust motion to increase hip hinging power.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 1–5 (Explosive) |
Dumbbell Single-Leg Romanian Deadlift
Single-leg Romanian deadlifts are a highly effective unilateral variation of the traditional RDL.
By isolating one leg at a time, the single-leg version of a deadlift helps to challenge balance and stability. Working on each side of the body independently helps address muscle imbalances by ensuring equal strength development.
It’s generally recommended to include at least one unilateral exercise in each dumbbell leg workout. Doing so has been shown to have an effect on athletic performance and decreased injury risk.
How To Do
- Stand with feet hip-width apart holding a dumbbell in one hand.
- Balance on the leg opposite to the hand holding the dumbbell, keeping a slight bend in the knee.
- Push your hips back, lowering the dumbbell while extending your free leg behind you. Keep your back straight and the dumbbell close to your body.
- As you exhale, lower the dumbbell until you feel a stretch in your hamstrings. This usually happens around mid-shin height.
- Inhale as you drive your hips forward and up to return to the starting position.
Tips
- Keep a slight bend into the standing leg throughout the entire movement to prevent knee overextension.
- Keep your core engaged throughout the entire movement to reduce the risk of tipping or losing control.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Deadlift
The dumbbell deadlift is a fundamental exercise for targeting the hamstrings and glutes. It also effectively targets the erector spinae and core muscles for stability during the hip hinge.
Compared to other exercises like the Romanian deadlift, the dumbbell deadlift involves slightly more knee bend. This variation provides more quadriceps engagement which fosters a more balanced activation of the hamstrings and quads.
However, the biceps femoris muscle, the outermost part of the hamstrings, is highly targeted. During conventional deadlifts, they have an activation rate of approximately 57%.
How To Do
- Hold a dumbbell in each hand, with your arms fully extended and the dumbbells resting in front of your thighs.
- Brace your core to maintain a neutral spine.
- As you exhale, push your hips back and lower the dumbbells toward the floor. Keep a bend in the knees, but resist overbending to keep tension on the hamstrings.
- Stop when you feel a stretch in your hamstrings, usually around knee height.
- Exhale as you drive through your heels and push your hips forward, lifting the dumbbells back to the starting position.
Tips
- Emphasize pushing your hips back as opposed to just bending at the knees to better target the hamstrings.
- Engage your core to keep your back straight and your spine safe.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Sumo Squat
The dumbbell sumo squat uniquely targets the inner thighs in addition to the quads, hamstrings, and glutes.
A wide stance and toes pointed at 45 degrees help emphasize the hamstrings and glutes more than traditional squats. Additionally, it can be a helpful exercise for improving hip mobility, due to its more lateral movement pattern.
The dumbbell sumo squat is also great for hitting muscles that are sometimes underdeveloped in regular squats.
How To Do
- Stand with your feet wider than shoulder-width apart, and turn your toes out at about a 45-degree angle.
- Hold the dumbbell with both hands in front of your hips or between your legs.
- Keep your chest up and back straight, and engage your core to stabilize your body.
- Push your hips back and bend your knees. As you exhale, continue lowering your body until your thighs are parallel to the floor or slightly lower. Keep your knees aligned with your toes.
- Inhale and press through your heels, extending your legs to return to the starting position.
Tips
- Make sure your knees stay aligned with your toes and don’t allow them to cave inward during the squat.
- As you rise from the squat, squeeze your glutes to maximize muscle engagement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–4 | 4–6 (Explosive) |
Dumbbell Reverse Lunge
The dumbbell reverse lunge primarily targets the hamstrings, glutes, and quadriceps, although the core is engaged for added stability.
Unlike the forward lunge, stepping backward reduces some knee stress. It also helps improve hamstring and glute activation.
Like the single-leg Romanian deadlift, the dumbbell reverse lunge is effective at improving unilateral leg strength. Working each leg independently can help to prevent muscular imbalances to reduce injury risk.
How To Do
- Hold a dumbbell in each hand with your arms by your sides.
- Take a big step back with one foot. As you exhale, lower your hips until both knees are bent at about 90 degrees. At the endpoint, your back knee should be hovering just above the ground.
- Inhale as you drive through your front heel to straighten your legs and return to the starting position.
Tips
- Keep your core engaged through the movement to support a neutral spine.
- Tilting the torso more forward helps to enhance hamstring engagement. A more upright torso is better for targeting the quads.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Leg Curl
The dumbbell leg curl is an isolation exercise, meaning that it specifically targets the hamstrings.
Unlike traditional machine leg curls, this exercise is performed lying on the floor or on a bench. You hold the dumbbell between your feet. It helps improve knee stability by strengthening the tendons and ligaments surrounding the knee.
Although a hamstring-specific exercise, the glutes and calves are involved as secondary muscles. It’s an excellent alternative to machine-based leg curls for home workouts or added workout variety.
How To Do
- Lie flat on a bench or mat on the floor with your legs fully extended. Place a dumbbell between your feet, gripping the top weight securely.
- Keep your core tight and your hips pressed down against the bench or floor.
- Exhale as you slowly bend your knees, curling the dumbbell toward your glutes. Focus on squeezing your hamstrings during the movement.
- Hold the contraction briefly at the top of the movement.
- Then, exhale as you slowly lower the dumbbell back to the starting position without letting it drop.
Tips
- Focus on pushing your hips down as you move to prevent over-arching through the lower back.
- Expect to lift significantly less compared to machine leg curls. Focus more on proper form than loading the exercise.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 3–5 (Explosive) |
Dumbbell Hip Thrust
Another effective option for machine-less workouts is the dumbbell hip thrust.
This exercise primarily targets the glutes, with an activation rate as high as 108% during barbell hip thrusts.
However, the rest of the legs, including the hamstrings and quads are highly active too. The biceps femoris, the largest of the hamstring muscles, reaches a 41% maximum contraction on average during this exercise.
Although not as effective as deadlifts for targeting the hamstrings, improving glute strength also aids the performance of hamstring-specific compound exercises.
How To Do
- Position a bench horizontally behind you. Sit on the floor with your upper back resting on the edge of the bench. Your shoulders should be on the bench during the lift.
- Hold a dumbbell across your hips. Make sure it’s centered and balanced comfortably.
- Place your feet flat on the floor, hip-width apart, with your knees bent at about a 90-degree angle.
- Keep your core tight and your back straight as you prepare to lift.
- Inhale as you push through your heels and drive your hips toward the ceiling. Stop when your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top.
- Slowly lower your hips back down toward the floor as you exhale, keeping the dumbbell steady.
Tips
- Keep your chin tucked slightly to keep a neutral spine and reduce lower back strain.
- Only raise your hips to be in line with your knees. Anything more and you risk hyperextending your back.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 3–5 (Explosive) |
Dumbbell Swing
The dumbbell swing is a dynamic, full-body exercise. It’s therefore not the best exercise for specifically targeting the hamstrings, although they are among the most active muscles.
The glutes work synergistically with the hamstrings to power the lift. While the core, shoulders, and back play a more supportive role, helping to stabilize the movement.
This exercise is excellent for developing explosive power and, due to its full-body targeting, also contributes to cardiovascular endurance. Kettlebell swings, which are extremely similar, are also shown to effectively enhance deadlift performance.
How To Do
- Stand with your feet wider than hip-distance apart.
- Hold a dumbbell with both hands. Grip the upper part of the weight and let it hang between your legs.
- Push your hips back, keeping your chest up and back straight. Let the dumbbell swing back between your legs.
- Explosively thrust your hips forward, using this momentum to swing the dumbbell up to shoulder height. Do not use your arms, instead let the motion come from your hips.
- Allow the dumbbell to swing back between your legs as you return to the starting position.
Tips
- The power should come from your hips, not your arms. Use a hip thrusting motion to generate momentum.
- Focus on squeezing your core during the movement to support your back and maintain control over the weight.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–8 |
| Hypertrophy | 3–4 | 10–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 3–5 (Explosive) |
Best Dumbbell Hamstring Workout Routine
This workout is designed to target the hamstrings while also engaging the glutes, lower back, and core. This combination is ideal for balanced strength development through the posterior muscles.
At the end of the workout, you’ll find a burner exercise, which helps to exhaust the muscles for maximum hypertrophy.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Dumbbell Leg Curl (Warm-Up) | 10–15 (Light Weight) | 30 seconds |
| Dumbbell Hip Thrust | 3 x 8–10 | 90–120 seconds |
| Dumbbell Stiff-Leg Deadlift | 3 x 10–12 | 90–120 seconds |
| Dumbbell Single-Leg Romanian Deadlift | 3 x 8–10 (Each Side) | 2 minutes |
| Dumbbell Reverse Lunge | 2 x Until Failure | 60 seconds |
Anatomy Of The Hamstrings
The hamstrings are a group of three muscles located at the back of the thigh. They are primarily responsible for knee flexion (bending the knee) and hip extension (moving the thigh backward).
By deepening your understanding of hamstring anatomy, you can improve your mind-muscle connection, which can affect overall muscle growth.
Hamstrings
Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.
Biceps Femoris
The biceps femoris is the only hamstring muscle with two heads (long and short). The long head originates from the pelvis, like the other hamstring muscles. The short head, on the other hand, originates from the femur (upper thigh bone).
Unlike the biceps femoris long head, and other hamstring muscles, the short head of the biceps femoris does not extend across the hip joint. Because of this, it is not involved in hip extension (straightening the hips).
Semitendinosus And Semimembranosus
These two muscles have the same point of origin, although the semimembranosus inserts closer to the knee joint.
Because of this, they both play a similar role during movement. They are involved in internally rotating the leg, flexing the knee, and extending the hip.
Benefits Of Training Hamstrings With Dumbbell
Below, we will dive into some of the specific benefits of training hamstrings with dumbbells versus cables, or barbells.
Improved Muscular Balance
Training hamstrings with dumbbells as opposed to barbells can promote muscular balance by allowing each leg to work independently. Also known as unilateral training, this helps to correct muscle imbalances between the left and right sides of the body.
This unilateral training approach ensures that both hamstrings are equally engaged and strengthened. This can reduce the risk of overcompensation on one side of the body to enhance functional strength and stability.
Even more importantly, though, unilateral training has been shown to reduce injury risk, especially during activities that require symmetrical movement patterns like running or lifting.
Flexibility
In comparison to barbells, dumbbells offer greater flexibility by allowing more freedom of movement and space to execute proper form.
In hamstring-specific exercises like dumbbell deadlifts, individual weights in each hand enable a deeper range of motion. Without the restrictions of a barbell across the body, users are free to make adjustments that match their unique anatomy. This can help to reduce lower back pain and engage the hamstrings more effectively.
Dumbbells also allow for better alignment and less strain on joints. As they adapt to your body’s natural movement patterns, they can enhance both flexibility and muscle activation.
Increased Functional Strength
Training with dumbbells, in particular, improves functional strength by mimicking real-life movements like lifting, bending, and stabilizing. Deadlifts are among the most practical exercises since they directly affect your ability to bend and lift heavy objects.
Additionally, dumbbells allow for a greater range of motion while simultaneously engaging stabilizing muscles. This helps to promote joint stability and muscle coordination, both important factors in reducing injury risk over time.
Training Tips To Follow For Maximum Benefits
Focus On Form First
Focusing on proper form is crucial for maximizing muscle activation and reducing injury risk when performing dumbbell hamstring exercises.
Maintaining a neutral spine by engaging your core and hinging at the hips is essential to protecting your lower back. Especially during deep hip-hinging movements, such as deadlifts.
It’s also important to avoid lifting too heavy too soon. Overloading dumbbell exercises can result in improper form that not only reduces muscle activation but also increases injury risk.
Practice Progressive Overload
Practicing progressive overload is key to maximizing the potential growth of all your muscles, including the hamstrings.
This involves gradually increasing the load or intensity of your workouts over time to continually challenge your hamstrings. Doing so will help you maintain continual muscle growth and prevent workout plateaus.
Tracking your workouts can make it easier to figure out when it is time for a load increase.
Use Full Range Of Motion
Using a full range of motion during hamstring exercises helps to maximize hypertrophy potential compared to partial range of motion.
When performing deadlifts, avoid shortening the movement, as this limits effectiveness and can lead to muscle imbalances. Perform controlled, deep movements that lengthen the entire muscle and allow for a complete range of motion for maximum benefits.
Increase Core Strength
Increasing core strength is essential for maximizing the benefits of hamstring exercises. A strong core helps stabilize your body during deep hip-hinging movements like deadlifts and lunges. This can promote better form and, more importantly, reduce strain on the lower back.
Strengthening your core also enhances your ability to lift heavier weights safely. Increasing load is an important factor in hamstring development and improved functional strength.
Conclusion
Hamstring exercises dumbbell-specific are a perfect addition to well-rounded leg workouts. Incorporating deadlifts, hip thrusts, and swings into your workout routine effectively builds functional strength and improves range of motion.
By focusing on proper form, using progressive overload, and incorporating a variety of movements, you can optimize your hamstring development.
Frequently Asked Questions
To strengthen your hamstrings with dumbbells, incorporate deadlift variations, lunges, hip thrusts, and leg curls into your routine. Ensure that you incrementally increase load and intensity to prevent plateaus and take 48–72 hours of recovery between workouts.
Squats are traditionally a quadriceps-focused exercise, so they are not the best exercise option for working the hamstrings. However, you can better target the hamstrings dumbbell squats by leaning the torso forward during the movement.
To get huge hamstrings, focus on lifting heavy during Romanian deadlifts, stiff-leg deadlifts, and leg curls. Use progressive overload, gradually increase weights, and prioritize controlled movements, especially during the eccentric (lowering) phase.
No, it’s not generally recommended to workout your hamstrings every day. In order to increase the size and strength of your hamstrings, you have to allow adequate recovery time. This means taking 48–72 hours of rest in between hamstring workouts.
Resources
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About the Author
Isabel Mayfield, BCRPA Yoga Instructor & Fitness Coach
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