06/08/2026
Ranking Hamstring Exercises for GAA Athletes.
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D Tier: Hip Thrusts: Poor Hamstring Exercise ❌
Great glute exercise - but not effective for the hamstrings since they remain in a shortened position & cannot generate significant force.
C Tier: Good Mornings: Ok but better options 🤷♂️
Targets the hamstrings in a lengthened position 👌🏻
Good exercise, although it can be challenging to perform & places more stress on the lower back compared to other hinge exercises like RDLs.
B Tier: Back Extensions/Swiss Ball Curls/SL Elevated Glute Bridges/Banded Leg Curls:
Excellent rehab exercises 🤕✅
Helps reduce low back stress. However - they can be difficult to load in a lengthened position 🛑
Time & a place for these 🙌🏻
A Tier: Nordic Curls/GHR’s:
Outstanding Hamstring exercises ✅
Top-tier for hamstring development. Engages the hamstrings in lengthened positions ✅
Does not make my S Tier due to difficulty for many athletes to perform & the requirement for specific equipment 🙅♂️
S Tier: Deadlifts/RDLs/Leg Curls:
The GOAT Hamstring exercises 🐐✅
Deadlifts = The undisputed King for maximum force production of the posterior chain 👑
RDLs = The GOAT for developing the long head of the Biceps Femoris (most common hamstring injury in GAA). Targets the long head in a lengthened position, easy to perform & easy to load ✅
Leg Curls (Seated or Prone) = The GOAT for knee-dominant hamstring training. Perfect for targeting the short head of the BF. Once again, targets the hamstrings in a lengthened position, easy to perform & easy to load ✅
