Hamstring
Exercises For Women
Strengthen your posterior chain, improve stability, and support your glutes with simple hamstring exercises suited for beginners and women over 40.
The hamstrings play a huge role in strength, balance, posture, and lower-body power. Training hamstrings helps protect your knees, improves hip stability, supports glute development, and reduces the risk of injuries.
These exercises are perfect for beginners, women over 40, or anyone wanting to build stronger legs and feel more confident in the gym.
Each exercise includes simple coaching cues and links to demonstration videos so you can learn the movement safely and correctly.
Barbell Romanian Deadlift
Keep a soft bend in your knees and hinge from the hips while maintaining a long, neutral spine. Slide the bar down your thighs until you feel a deep stretch through your hamstrings, then drive your hips forward and squeeze to stand tall without rounding your back.
Lying Leg Curl
Keep your hips pressed into the pad and your toes relaxed (no pointing). Curl the pad toward your glutes with control, squeeze the hamstrings at the top, and lower slowly to stay in tension — no swinging or lifting the hips.
Nordic Curl
Anchor your ankles securely and keep your hips extended in a straight line with your torso. Lower yourself forward as slowly as possible, letting your hamstrings control the movement, then push lightly from the floor to return without collapsing.
Cable Rope Pull Through
Stand facing away from the cable, hold the rope between your legs, and hinge from the hips with a long, neutral spine. Let the rope travel back as you feel a deep stretch in your hamstrings, then drive your hips forward and squeeze to stand tall without rounding your back.
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These hamstring exercises help women build lower-body strength, improve hip and knee stability, and support glute development. Ideal for beginners, women over 40, and anyone starting or restarting their fitness journey. This page includes simple cues, clear demonstrations and beginner-friendly hamstring movements suitable for home or gym workouts.