Hamstrings: How to train them according to science

Certainly, you cannot have a truly impressive set of muscular legs with poorly developed hamstrings.

These muscles are very important for overall lower-body strength and knee health. And while we rated the key exercises for training them some time ago, they also need to be worked in one way or another by compound exercises to prevent them from being overshadowed by the quadriceps.

While the most popular deadlift variations, such as conventional, sumo, or rack pulls, are excellent for some things, complete leg development is not necessarily one of them.

In fact, a major reason why powerlifters have underdeveloped hamstrings is that they rely solely on these lower-body compound exercises, which are not enough.

This more comprehensive and scientific approach to hamstring development can guide you toward building better musculature in your lower body.

Squats fall short

According to some studies that used a technique called “electromyography” (EMG), the hamstrings are only 50% more active than the quadriceps during the squat and leg press.

In particular, higher levels of muscle activation do not necessarily translate into greater muscle growth.

But then, what is the best way to train them? To answer this question, we will first explain a little anatomy.

The anatomy of the hamstrings

The hamstrings consist of three separate muscles: the semitendinosus, semimembranosus, and biceps femoris. The semitendinosus and semimembranosus are located medially (toward the midline) on the back of the upper leg.

The biceps femoris is located laterally (toward the outside) and has a long head and a short head. The short head is the only part of the hamstrings that does not cross the hip joint, meaning that it only participates in actions that take place at the knee joint.

The main thing you need to understand is that the hamstrings serve as both:

• Hip extensors, such as during hip thrusts.
• Knee flexors, for example when doing leg curls.

Maximize hamstring training

This muscle group can be targeted through exercises that involve hip extension, such as a stiff-leg deadlift, and knee flexion, such as a leg curl.

As a general rule, it is best to perform a combination of both types of movements to promote complete and symmetrical muscle development.

 

Deadlifts or good mornings

When your goal is hamstring development, it is best to keep your knees as straight as possible during hip-extension exercises, such as the stiff-leg deadlift or good morning.

Recent research shows that hypertrophy is maximized when muscles are trained at long muscle lengths, due to the fact that a muscle can produce greater force when worked in a stretched position.

Moreover, contrary to popular belief, there is no increased risk of injury from keeping your legs straight, as long as the movement is performed in a controlled manner with a reasonable load. In other words, it is not the best way to lift maximum weight from the floor, but that is not the goal here.

Therefore, it is best to perform stiff-leg deadlifts and good mornings as single-joint exercises, focusing on extending your hips and choosing a weight that is appropriate for that goal.

Obviously, the leg curl is more effective with the hips flexed, as in a seated leg curl, since this initiates a stretch at the hip joint while you work the muscle at the knee joint.

• In fact, recent research shows that performing seated leg curls increases hamstring growth to a significantly greater degree than performing the exercise in a lying position.

If you want an alternative, try the kneeling hamstring machine, which also provides a stretch at the hips, making it a viable option.

Leg curls

A study found that activation of the lower hamstrings was significantly greater during the leg curl compared with the stiff-leg deadlift.

In this research, it was shown that differences in lower hamstring activation were substantial with the leg curl:

• Greater activity in the lower lateral (outer) region, totaling approximately 170%.
• Greater activity in the lower medial (middle) region of approximately 65%.

These results suggest that you should focus on these areas individually, allowing for greater specific regional activation in your lower body, always including leg curls as a regular part of your leg sessions.

The best for your hamstrings

Single-joint hamstring exercises, and curls in particular, are essential for strengthening these muscles.

Therefore, you should structure your leg training to include not only the major exercises, but also single-joint exercises that involve hip extension and curls.

But keep in mind that they do not necessarily have to be performed in the same workout; however, both types of movements should be part of a regular rotation over time.

To finish, focus on working your muscles at long muscle lengths, since initiating a stretch during training is a key factor in achieving optimal gains.