10 most efficient hamstring exercises from a biomechanical perspective

1️⃣ The single-leg RDL (ex. 1&2), Roman chair hamstring curl (ex. 3), single-leg back extension (ex. 7) and the Nordics (ex. 10) are the best exercises to improve eccentric hamstring strength at longer muscle lengths (McAllister 2014). These exercises change the optimal length of the hamstrings, so they can produce greater forces at longer muscles lengths (Brughelli 2010). This is important because the hamstrings function at long muscle lengths during sprinting (Chumanov 2012).
2️⃣ Exercises 2, 3, 4 & 5 require an explosive posterior pelvic tilt or to stabilize the pelvis against anterior pelvic tilt. An explosive posterior tilt enables large joint forces at the hip and facilitates an efficient transfer of power during sprinting (Sado 2017,2019). The inability to maintain a stable posterior tilt during sprinting causes premature hamstring fatigue, increases the susceptibility to injury and impairs sprinting biomechanics (Small 2009).
3️⃣ Exercises 4 & 5 will help you improve your horizontal force production. An enhanced ability to produce horizontal force will boost your acceleration speed and reduces the risk of hamstring injuries.
4️⃣ Exercise 8 & 9 are plyometrics that target the hamstrings. A hamstring strain is a high-velocity injury. The hamstrings function at high contraction velocities during sprinting. Exercise 8 & 9 enhance the energy-absorbing capacity of the hamstrings at the high-speed end of the spectrum.
5️⃣ The lunge (ex. 6) is a very effective exercise to load the long head of the biceps femoris, which is the affected muscle in 80% of the hamstring injuries.