Isolation · Hamstrings
These 2 exercises are the isolation (single-joint) exercises for the hamstrings in the GymStreak library, all beginner level, using leg curl machine. Good places to start: Lying Leg Curls and Seated Leg Curls.
Written by the GymStreak coaching teamUpdated
01
Isolation hamstrings exercises move a single joint, so the hamstrings do most of the work. Use them after your compound lifts, with moderate to high reps and controlled form, to add focused volume. The loads are lighter, so they're a good place to practise a slow lowering phase and a full range of motion, and they add little fatigue to the rest of your workout.
02
Leg curls, lying or seated, train knee flexion; seated curls start with the hip bent, which places the hamstrings in a longer position. Romanian and stiff-legged deadlifts and good mornings train hip extension: push the hips back with a slight knee bend until you feel a stretch, keeping the back flat. Hinges can make the hamstrings very sore at first, so start light.
03
Pick one hinge (dumbbell or barbell Romanian deadlift) and one leg curl. Without machines, single-leg deadlifts and glute bridge variations are good bodyweight options.
BeginnerIntermediateAdvanced
Free GymStreak calculators that go with hamstrings training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
