Biceps femoris
The lateral hamstring has a long and short head. Both flex the knee; the long head also extends the hip.
Hip hinges load the long head; leg curls also involve the short head.
Romanian deadlift
Compound · Barbell
Semitendinosus, semimembranosus, gluteus maximus; spinal extensors stabilize
How to perform
With soft knees, push your hips back and keep the bar near your legs. Stop when you reach your controlled hinge depth, then stand.
Move at the hips while maintaining a steady back position.
Example volume · 3 sets × 6–10 reps
Seated leg curl
Isolation · Machine
Semitendinosus, semimembranosus, gastrocnemius
How to perform
Adjust the pads to secure your thighs. Bend your knees to pull the pad down and back. Return slowly.
Keep your hips on the seat through the entire rep.
Example volume · 3 sets × 10–15 reps
References
openstax.orgCommunity draft · awaiting expert review