How to train your hamstrings

Hamstrings are the most commonly forgotten muscle group in the legs. Do you train them? Do you love it? Well, I can ensure you, train them! Your glutes will love it. Why training hamstrings? Read all about it.

Hamstrings explained

The hamstrings are a group of muscles in the back of the thigh. They are comprised of the biceps femoris, semitendinosus, and semimembranosus. The hamstrings all together are responsible for extension of the hip and flexion of the knee (they bend the knee, and straighten the hip).

Hamstring group - why training them

Why are hamstrings important?

There are 3 big reasons why you should definitely train your hamstrings:

  • Injury prevention! You may think an injury isn’t what will happen to you, but you are wrong. If you train the wrong way an injury is easy to get. The hamstrings play a key role in stabilising the knee joint, as well as maintaining hip and torso positioning. Without sufficient hamstring development, injury risk to the knee joint as well as the hamstrings themselves is greatly increased. It is crucial for your performance.
  • Secondly, performance and strength. Due to the role in hip extension and knee flexion, they are among the muscles responsible for our ability to do something with great power. Alongside the glutes. They are also important for deceleration. The stronger the hamstrings are, the faster you can stop and change direction, a critical component of sports performance.
  • Everyday tasks and activities. The ability to perform everyday tasks more easily and to be able to move better is vital. Greater hamstring strength will allow for improvements in posture and making tasks such as standing up from a chair, climbing the stairs, or bending over to pick something up much easier.


Integrate these principles during your trainings

  • To achieve hamstring growth, train them with priority. The first exercises you will do are the ones where your energy will be mostly.
  • Hamstrings grow best when you use low to moderate rep ranges for example 4-8.
  • They respond well to plenty of time under tension.
  • And the best thing: hamstrings don’t need a ton of weekly volume

Example of exercises

  • Romanian deadlift
  • Bulgarian split squat
  • Bridge with hamstring curl
  • Single leg hamstring curl on a ball
  • Leg curl

Love, xx

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