A better exercise than hamstring curls

Kettlebell Swings do a better job of activating your Biceps Femoris, the Hamstring muscle of the upper leg.

“ Results deemed three exercises significantly more effective at activating the hamstrings: kettlebell swings, single-arm/single-leg Romanian deadlifts and the prone leg curl. Best of all, results suggest that these three exercises stimulate the hamstrings similarly and may be used interchangeably. Researchers recommend the prone leg curl for average gymgoers as it is the easiest to perform with proper form and requires standard gym equipment, and they note that the kettlebell swings and single-arm/single-leg Romanian deadlifts can be done at home. “


  1. American Council on Exercise, Kayla Schmitt, B.S., John P. Porcari, Ph.D., Clayton Camic, Ph.D., Attila Kovacs, Ph.D., and Carl Foster, Ph.D., with Daniel J. Green

  2. https://www.acefitness.org/about-ace/press-room/press-releases/6935/new-research-determines-which-hamstrings-exercises-yield-the-best-results