Quick Takeaways
- The best hamstring exercise? It depends. Both Nordic hamstring curls and stiff-legged deadlifts work—just in different ways.
- Each exercise helps your hamstrings grow, but they don’t work the same muscles equally.
- Your smartest move? Use both exercises to cover all your bases—strength, size, and injury prevention.
Rethinking What “Best Hamstring Exercise” Really Means
If you’ve been lifting for any length of time, you’ve probably heard someone say the stiff-legged deadlift is the best hamstring exercise—no contest. I’ve been guilty of repeating it myself. Why? Because when you feel that long stretch in your hamstrings while holding a loaded barbell, it feels like you’re doing something right. It’s got that classic “meathead approval.”
But hold on. A study by Morin and colleagues (2025) in the Journal of Applied Physiology titled “Robustness of hamstring muscle activation strategies following selective hypertrophy induced by Nordic hamstring curl and stiff-leg deadlift exercises” just threw a bit of a wrench in that thinking. Turns out the Nordic hamstring curl—yes, the humble bodyweight exercise—might deserve a seat at the same table. The research shows both exercises deliver serious gains, but in slightly different flavors.1
And honestly, that’s exciting news. Why? Because it opens the door for smarter programming and better results.
The Case for Both: A Closer Look at the Best Hamstring Exercise Debate
Why Lifters Have Loved the Stiff-Legged Deadlift for So Long
Let’s be real—nothing looks more old-school gym than a heavy barbell and a pair of stiff legs. The stiff-legged deadlift is a go-to because it stretches your hamstrings under load, challenging them through hip extension. It especially hits the semimembranosus and biceps femoris muscles hard.2 Science backs this up with plenty of EMG studies showing strong muscle activation. 3
What’s cool is that the stiff-legged deadlift leans heavily on eccentric loading—the lowering portion of the lift. That eccentric tension helps your muscles grow longer fascicles and change shape structurally, both of which are big deals if hypertrophy is your thing.4 That’s probably why lifters keep calling it the best hamstring exercise.
Why Nordic Hamstring Curls Might Be Even More Underrated
Now, the Nordic hamstring curl? It’s the exercise most people avoid because it’s brutally hard and doesn’t look nearly as cool as hoisting a barbell. But it’s earned its stripes in sports performance circles for good reason. It zones in on your semitendinosus and smashes your hamstrings with eccentric stress in a way few other movements do.5,6
What’s especially interesting is how the Nordic hamstring curl doesn’t just build muscle. It toughens up your muscle-tendon unit, making you more resilient to injury.4,7 Athletes who sprint, cut, and change direction love this exercise for good reason—it keeps their hamstrings attached.
And let’s not forget: Nordic hamstring curls have been shown to increase fascicle length and muscle stiffness, both markers of durability and hypertrophy.8 Sounds pretty “best hamstring exercise” worthy, right?
So Which One Is Better for Hypertrophy?
Honestly, it’s not a simple either/or situation. Both exercises get the job done, but in different ways. The stiff-legged deadlift pulls in the whole posterior chain—hamstrings, glutes, erectors—which makes it efficient for total muscle stress.9,10 On the flip side, Nordic hamstring curls laser-focus on your hamstrings, particularly the semitendinosus, and force them to work through brutal eccentric contractions.
Both roads lead to hypertrophy—just with different scenery along the way.
What the Science Says About the Best Hamstring Exercise
Morin et al.’s (2025) research took 36 participants and split them into three groups: one did Nordic hamstring curls, another did stiff-legged deadlifts, and the last group did nothing different (lucky them). After nine weeks of focused training, the results were pretty clear.
Here’s What Happened:
Strength Gains:
Nordic hamstring curl folks saw their knee flexion strength jump from 148 pounds (67 kilograms) to 202 pounds (92 kilograms)—a whopping 37.4% improvement.
Stiff-legged deadlift lifters climbed from 228 pounds (103 kilograms) to 300 pounds (136 kilograms)—a 34% increase.
Muscle Growth:
Nordic hamstring curls increased the semitendinosus muscle by 24.4%.
Stiff-legged deadlifts bulked up the semimembranosus by 11.2%.
Muscle Activation:
Even though muscles grew, how people recruited them didn’t change. That’s pretty fascinating. Bigger muscles, same neural patterns.
Why You Should Probably Just Do Both
Why the Stiff-Legged Deadlift Still Deserves Love
Why the Stiff-Legged Deadlift Still Deserves LoveThe stiff-legged deadlift is still king when it comes to stretching hamstrings under load. It smokes the whole posterior chain and adds that satisfying, muscle-building tension you can feel days later.
If hypertrophy and general strength are your game, this lift absolutely stays in your rotation.
Why the Nordic Hamstring Curl Deserves a Place in Your Program
The Nordic hamstring curl might not look sexy, but it works. It strengthens the hamstrings in a way that helps prevent injuries and boosts athletic performance. It’s brutally effective for anyone wanting bulletproof hamstrings.
Together? These exercises cover all your needs—strength, hypertrophy, and resilience.
How to Program the Best Hamstring Exercise Routine
The smartest plan? Don’t choose—combine. The best hamstring exercise isn’t one thing. It’s both of these things working together.
Final Thoughts: Stop Looking for One Best Hamstring Exercise
Here’s the truth: there’s no single best hamstring exercise. There’s only what works, and both the stiff-legged deadlift and Nordic hamstring curl work. Together, they give you everything—size, strength, injury protection. If you want to train smarter, not just harder, embrace both.
FAQ: Best Hamstring Exercise for Strength and Hypertrophy
What is the best hamstring exercise for building muscle?
The best hamstring exercise combines both the stiff-legged deadlift for overall development and the Nordic hamstring curl for eccentric strength and targeted hypertrophy.
Are Nordic hamstring curls better than stiff-legged deadlifts?
Not really—it depends on your goals. Nordic hamstring curls are better for injury prevention and eccentric strength. Stiff-legged deadlifts are better for full hamstring and posterior chain development.
How often should I do Nordic hamstring curls and stiff-legged deadlifts?
Hit each exercise 1-2 times per week. They’re different enough to complement each other without causing overlap.
Why is the stiff-legged deadlift considered the best hamstring exercise by many?
The stiff-legged deadlift stretches and loads the hamstrings through a large range of motion, which is great for hypertrophy. Plus, it hits more muscles overall.
Can I replace the stiff-legged deadlift with the Nordic hamstring curl?
Not if you want the best results. Both bring something unique to the table. Together, they give you full coverage.
References
1 Morin, T., Caillet, A. H., Nordez, A., Doguet, V. & Lacourpaille, L. Robustness of hamstring muscle activation strategies following selective hypertrophy induced by Nordic hamstring curl and stiff-leg deadlift exercises. J Appl Physiol (1985) (2025). https://doi.org/10.1152/japplphysiol.00237.2025
2 Bourne, M. N. et al. Impact of exercise selection on hamstring muscle activation. Br J Sports Med 51, 1021-1028 (2017). https://doi.org/10.1136/bjsports-2015-095739
3 Guruhan, S., Kafa, N., Ecemis, Z. B. & Guzel, N. A. Muscle Activation Differences During Eccentric Hamstring Exercises. Sports Health 13, 181-186 (2021). https://doi.org/10.1177/1941738120938649
4 Medeiros, D. M., Marchiori, C. & Baroni, B. M. Effect of Nordic Hamstring Exercise Training on Knee Flexors Eccentric Strength and Fascicle Length: A Systematic Review and Meta-Analysis. Journal of Sport Rehabilitation 30, 482-491 (2021). https://doi.org/10.1123/jsr.2019-0388
5 Akınoğlu, B., Paköz, B., Yilmaz, A. E., Shehu, S. U. & Kocahan, T. Effect of contraction type at varying angular velocities on isokinetic muscle strength training. J Exerc Rehabil 19, 228-236 (2023). https://doi.org/10.12965/jer.2346236.118
6 Rusdiawan, A. et al. A combination of swissball hamstring curl and stiff-leg deadlift training on agility, hamstring asymmetry, and leg power in badminton athletes with hamstring asymmetry conditions. Retos 59, 666-673 (2024). https://doi.org/10.47197/retos.v59.107995
7 Gómez, E. M. et al. Effects of high-intensity interval training with an eccentric hamstring exercise program in futsal players: A randomized controlled trial. Medicine 102 (2023).
8 Aguilera-Castells, J. et al. sEMG Activity in Superimposed Vibration on Suspended Supine Bridge and Hamstring Curl. Frontiers in Physiology Volume 12 – 2021 (2021). https://doi.org/10.3389/fphys.2021.712471
9 Llurda-Almuzara, L. et al. Biceps Femoris Activation during Hamstring Strength Exercises: A Systematic Review. International Journal of Environmental Research and Public Health 18, 8733 (2021).
10 Kellis, E. & Blazevich, A. J. Hamstrings force-length relationships and their implications for angle-specific joint torques: a narrative review. BMC Sports Science, Medicine and Rehabilitation 14, 166 (2022). https://doi.org/10.1186/s13102-022-00555-6
