Hamstrings
Flex the knee and extend the hip; central to speed.
How to build it: Romanian deadlifts, leg curls, and hip hinges build the speed muscle and protect the knee.
What it does for your sport
The same muscle earns its keep differently in every arena. Sports marked Priority depend on the hamstrings most.
Exercises that build it
Pulled straight from the 12-week program. Every lift comes with a form cue and a minimal-equipment swap.
Romanian Deadlift
barbellHinge at the hips, soft knees, feel the hamstring stretch.
Home swap: Dumbbell RDL or single-leg RDL
Lying Leg Curl
machineCurl hard, slow the negative, keep hips down.
Home swap: Slider or towel leg curl
Nordic Hamstring Curl
bodyweightResist the fall as slowly as possible.
Home swap: Slider leg curl
Sprint Intervals
bodyweightFull recovery between reps, maximal effort.
Home swap: Bike or rower sprints
Conventional Deadlift
barbellWedge into the bar, push the floor, lock hips and knees together.
Home swap: Dumbbell deadlift or hip thrust
See the hamstrings in 3D
Spin the model, isolate the hamstrings, and read exactly why it matters for your sport.