IF YOU’RE LIKE most metal movers, your bicepsback, and chest get all the love, leaving your legs a tad neglected.

We’re not suggesting you blow ’em up to the size of tree trunks—or maybe we are—but either way, you’ll benefit from hitting your hammies in the gym more frequently.

“Hamstrings are typically a vulnerable area for strains and tears, especially in training, running, and sport performance,” says Matthew Ibrahim, C.S.C.S., a strength coach and human performance coordinator for TD Athletes Edge. “Building a robust backside reduces the likelihood of injury and boosts overall performance—though it takes time, and consistency, and a lot of repetition.”

The following exercises are designed to forge strength from the ground up, not only thickening your thighs but boosting your major lifts and bulletproofing your body.

  • Exercises 1-5 are excellent for beginners, as they create foundational strength through your hamstrings, glutes, and entire posterior chain. You’ll hit the bodyweight moves at a high volume.
  • Exercises 6-10 are more intermediate. The focus here is conditioning the hamstrings and glutes, as well as increasing strength through resistance training.
  • Exercises 10-13 are more advanced. You’ll directly hit the hamstrings, challenge the muscles through some unilateral work, and add heavier resistance for greater strength gains.

Add these killer lower-body exercises into your next legs-day routine and watch your hamstrings grow.