Strong hamstrings and glutes are key to boosting athletic performance, preventing injuries, and improving daily movement.
But not all exercises are equal—some are perfect for building strength, while others target muscle growth or functional movement. In this article, we’ll rank the best exercises for hamstrings and glutes, from the unbeatable deadlift to overrated movements you should skip.
Discover which ones can help you get stronger, avoid injuries, and achieve faster progress in the gym.
Ready to take your training to the next level? Let’s dive in.
Jump to:
- Best Overall Exercise for Hamstrings and Glutes
- Most Effective Glute-Focused Exercise
- Best Hamstring Isolation Exercise
- Best Functional Exercise for Athletic Performance
- Best Exercise for Beginners
- Best Machine-Based Exercise
- Best Bodyweight Exercise
- Most Overrated Exercise
- Worst Exercise for Hamstrings and Glutes
- Honorable Mentions
- Conclusion
Best Overall Exercise for Hamstrings and Glutes
Deadlifts (Conventional or Romanian)
Why It’s the Best: Deadlifts are the king of hamstrings and glute exercises, offering maximum engagement of both muscle groups through a compound movement. This exercise works the entire posterior chain, making it one of the most efficient and effective lifts for overall strength and development.
Benefits:
- Builds raw strength and power.
- Improves posture and core stability.
- Strengthens the lower back, glutes, and hamstrings simultaneously.
How to Perform Properly:
- Stand with feet shoulder-width apart.
- Grip the barbell just outside your knees.
- Keep your chest up, engage your core, and hinge at your hips while lowering the bar.
- Maintain a flat back and drive through your heels as you pull the bar back up.
Variations to Consider:
- Romanian Deadlifts (RDLs): Emphasizes hamstrings by keeping the knees slightly bent.
- Stiff-Legged Deadlifts: Focuses on flexibility and hamstring strength.
- Trap Bar Deadlifts: Great for beginners due to the neutral spine position it promotes.
Most Effective Glute-Focused Exercise
Hip Thrusts
Why It’s Great: Hip thrusts are specifically designed to target the glutes, achieving a level of muscle activation that’s hard to match. Research shows they activate the gluteus maximus more than squats do, making them a go-to for size and strength building.
Benefits:
- Minimal lower back stress, making it ideal for those with back issues.
- Targets glutes more effectively than many other exercises.
- Can be performed with body weight or additional load for progression.
Tips for Better Results:
- Pause at the top of the movement and squeeze your glutes.
- Ensure the barbell is properly positioned on your hips for comfort.
- Avoid extending your lower back; the movement should come from the glutes.
Variations:
- Banded Hip Thrusts: Adds resistance for better muscle engagement.
- Single-Leg Hip Thrusts: Great for fixing muscular imbalances.
- Weighted Hip Bridges: An easier alternative for beginners to master the form.
Best Hamstring Isolation Exercise
Nordic Hamstring Curl
Why It’s Great: The Nordic hamstring curl focuses on the eccentric phase of movement, which is crucial for building hamstring strength and preventing injuries. It targets the often-underdeveloped lower portion of the hamstrings, making it a top choice for isolation.
Benefits:
- Builds flexibility and strength in the hamstrings.
- Reduces the risk of hamstring strains, particularly for athletes.
- Eccentric focus helps develop injury resistance.
Common Mistakes:
- Avoid jerking movements; focus on controlling the lowering phase.
- Keep your hips extended to maximize hamstring engagement.
Variations:
- Assisted Nordic Curls: Use resistance bands for support.
- Partner-Assisted Nordic Curls: A partner helps control the movement as you build strength.
Best Functional Exercise for Athletic Performance
Bulgarian Split Squats
Why It’s Great: This unilateral exercise strengthens the hamstrings and glutes while improving balance and coordination. By working each leg independently, Bulgarian split squats address muscular imbalances and enhance athletic performance.
Benefits:
- Builds unilateral strength, helping prevent injuries.
- Great for balance, stability, and coordination.
- High glute activation with minimal spinal load.
Execution Tips:
- Ensure proper foot positioning with the front foot far enough forward to feel the stretch in the glutes and hamstrings.
- Keep your torso upright and avoid excessive forward lean.
Variations:
- Bodyweight Bulgarian Split Squat: Perfect for beginners.
- Weighted Variations: Use dumbbells, barbells, or kettlebells for added intensity.
Best Exercise for Beginners
Glute Bridges
Why It’s Great: Glute bridges are easy to perform and low-impact, making them perfect for beginners or individuals recovering from injury. Despite being a beginner exercise, when executed properly, they offer significant benefits for glute strength and stability.
Benefits:
- Low stress on joints and spine.
- Builds a foundation for more advanced exercises like hip thrusts or deadlifts.
- Helps improve core engagement and stability.
Form Tips:
- Focus on squeezing the glutes at the top of the movement.
- Keep the core engaged to avoid lower back strain.
Variations:
- Banded Glute Bridges: Adds resistance to the movement for more intensity.
- Single-Leg Glute Bridges: A progression that improves unilateral strength.
Best Machine-Based Exercise
Leg Curl (Seated or Lying)
Why It’s Good: Leg curls isolate the hamstrings effectively with minimal risk of injury. These machine-based exercises are accessible to lifters of all levels, making them a popular choice for hamstring development.
Benefits:
- Isolates the hamstrings without requiring complex technique.
- Easy to increase resistance progressively.
- Low injury risk.
Machine Options:
- Seated Leg Curl: Targets the hamstrings at longer muscle lengths.
- Lying Leg Curl: Focuses on shorter muscle lengths.
Little-Known Fact: Seated leg curls activate the hamstrings more effectively at long muscle lengths, while lying leg curls activate them more at shorter muscle lengths.
Best Bodyweight Exercise
Reverse Lunges
Why It’s Great: Reverse lunges are a fantastic bodyweight option that targets both the hamstrings and glutes while improving balance and coordination. This exercise is more glute-dominant than forward lunges, making it ideal for lower body development.
Benefits:
- Strengthens the hamstrings and glutes without equipment.
- Improves balance and functional movement patterns.
- Perfect for home workouts or travel.
Form Tips:
- Keep your front knee aligned with your toes to avoid joint strain.
- Push through the heel of your front foot for better glute activation.
Variations:
- Weighted Reverse Lunges: Hold dumbbells or a kettlebell to increase intensity.
- Deficit Reverse Lunges: Step back onto a slightly elevated surface to increase the range of motion.
Most Overrated Exercise
Leg Press
Why It’s Overrated: The leg press is often misused or performed incorrectly, limiting its effectiveness for hamstring and glute development. While it can help build quad strength, it falls short in engaging the glutes and hamstrings, especially with a restricted range of motion.
Drawbacks:
- Limited glute and hamstring activation.
- Often encourages poor form, like excessive knee bending or lumbar stress.
- Puts unnecessary strain on the lower back and knees when done improperly.
Better Alternatives: Bulgarian split squats or reverse lunges offer better functionality and posterior chain engagement without the risk of improper form.
Worst Exercise for Hamstrings and Glutes
Smith Machine Squats
Why It’s the Worst: Smith machine squats restrict natural movement patterns, forcing the body into positions that can lead to joint strain and ineffective muscle activation. They engage the quads more than the glutes or hamstrings and limit the essential hip hinge motion.
Drawbacks:
- Low hamstring and glute activation due to restricted movement.
- Increased risk of knee and back injuries from unnatural movement patterns.
Better Alternatives: Opt for free weight squats, Bulgarian split squats, or hip thrusts for more effective posterior chain activation.
Honorable Mentions
Roman Chair Back Extension
Benefits: Targets the lower back, hamstrings, and glutes, making it a solid choice for posterior chain work.
Why It Didn’t Rank Higher: While effective, it tends to engage the lower back more than the glutes or hamstrings.
Sumo Deadlift
Benefits: With a wide stance, the sumo deadlift shifts emphasis toward the glutes more than conventional deadlifts.
Why It’s Not the Best: While excellent, it may not suit everyone due to hip mobility requirements.
Conclusion
When it comes to developing strong hamstrings and glutes, deadlifts stand out as the most effective overall exercise, while hip thrusts excel for glute development. Beginners can start with glute bridges, and athletes should prioritize Bulgarian split squats for functional strength. Avoid overrated movements like the leg press and replace ineffective exercises like Smith machine squats with more natural, free-weight options.
Incorporate these exercises into your workout routine 2-3 times per week, aiming for 3-4 sets of 8-12 reps per exercise to see noticeable gains. Always focus on proper form and progressive overload for continued strength and muscle growth.