When it comes to building strong, sculpted hamstrings, dumbbells are your secret weapon. Sure, machines and barbells have their place, but dumbbells offer unique benefits, like improving balance, coordination, and working those stabilizer muscles that machines just can’t hit. Plus, you get to move freely and naturally, which is a game-changer for anyone serious about functional strength.
Let’s dive into the best dumbbell exercises that’ll fire up your hamstrings and get you closer to those strong, toned legs you’re aiming for.
1. Dumbbell Romanian deadlift (RDL)
The Dumbbell Romanian deadlift is the king of hamstring exercises, hands down. If you want your hamstrings to work, this is your go-to.
- Why it works: This exercise focuses primarily on your hamstrings and glutes, putting a deep stretch on those muscles as you lower the dumbbells. This movement recruits the hamstrings as they control the downward phase and explosively bring you back up to standing.
- How to do it: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Keeping a slight bend in your knees, hinge at the hips, lowering the dumbbells down along your legs. Focus on feeling the stretch in your hamstrings, then engage your glutes and drive through your heels to return to standing.
Pro tip: Avoid rounding your back! Keep it straight to really feel the tension in your hamstrings, not your lower back.
2. Dumbbell good mornings
Good mornings are underrated when it comes to dumbbell hamstring exercises, but they work wonders for building strength and flexibility.
- Why it works: Similar to the Romanian deadlift, this exercise puts a deep emphasis on the posterior chain—especially the hamstrings—by forcing them to handle both the eccentric and concentric movements.
- How to do it: Hold a pair of dumbbells at shoulder level or across your chest. With your feet hip-width apart and a slight bend in your knees, hinge forward from the hips, keeping your back flat. Lower until your torso is almost parallel to the floor, then squeeze your glutes and hamstrings as you lift back up.
Pro tip: Start with lighter weights here. The form is everything, and the hamstrings will scream with even moderate weight.
3. Dumbbell step-ups
Don’t sleep on step-ups! They’re fantastic for targeting the hamstrings while engaging your glutes and quads too. Plus, they double as a great cardio burner.
- Why it works: Step-ups work the hamstrings by requiring you to pull your body up using your back leg. You’ll feel your hamstrings engage every time you push through that back foot.
- How to do it: Stand in front of a bench or box, holding dumbbells at your sides. Place one foot on the bench and press through your heel to step up. Lower yourself back down with control, then repeat on the other side.
Pro tip: Step slowly and deliberately—rushing through this exercise cheats your hamstrings out of their full workout.
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4. Dumbbell single-leg deadlift
If you’re ready to take your hamstring game to the next level, the single-leg deadlift is a challenge worth mastering.
- Why it works: By isolating each leg, you’ll force your hamstrings to work independently, improving balance and exposing any muscle imbalances you might have.
- How to do it: Hold a dumbbell in one hand and stand on the opposite leg. Slowly hinge forward, keeping your back straight and lowering the dumbbell toward the floor as your other leg extends behind you. Focus on using your hamstrings and glutes to lift back up.
Pro tip: Keep your core tight to help maintain balance, and move slowly—this one requires control to avoid tipping over.
5. Dumbbell hamstring curls
You don’t need a fancy machine for hamstring curls. All you need is a dumbbell and a bit of determination.
- Why it works: This isolation move focuses solely on the hamstrings. Unlike the other compound movements, the hamstring curl lets you target the muscle directly.
- How to do it: Lie face down on a bench, holding a dumbbell between your feet. Bend your knees to curl the dumbbell toward your glutes, squeezing your hamstrings at the top, then slowly lower back down.
Pro tip: Don’t let momentum take over—control the weight to really target the hamstrings.
6. Dumbbell Bulgarian split squat
The Bulgarian split squat may be the least loved, but it’s incredibly effective for building leg strength, including those stubborn hamstrings.
- Why it works: With your back leg elevated, you get a deeper stretch and more intense engagement in your front leg’s hamstrings and glutes.
- How to do it: Stand a couple of feet in front of a bench and place one foot behind you on the bench. Hold dumbbells at your sides and lower into a squat, focusing on keeping your front knee aligned with your toes. Push through your front heel to return to standing.
Pro tip: Keep your chest up and take your time. This is an exercise that rewards patience and precision.
Final thoughts
There you have it! Six dumbbell exercises to transform your hamstrings from weak links into powerful, sculpted muscles. Whether you’re a gym veteran or just getting started, these moves will challenge you in all the right ways. Add them to your routine, be consistent, and watch those hamstrings grow stronger and more defined over time.
