The Most Effective Way to Train HAMSTRINGS | Training Science Explained

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IN THIS VIDEO ▹

Scientific References:

Hamstrings EMG Activation in Various Exercises:

SLDL vs Conventional DL:

Hamstrings in the Squat

Foot Positioning:

Regional Differences:

Fiber Type:

Gliding Leg Curl:

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Credits:

This video was edited by Jeff Nippard and Rashaun Roulhac using Final Cut Pro X

All anatomy sketches are originals drawn by Bernardo!

Research assistant: Max Edsey

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I'm 5'5, 173 lbs

[dr.aricsudicky]

Fantastic to see your passion for evidence-based approaches to nutrition and exercise Jeff. Keep up the great work!

[MrAbsolutedance]

I noticed this imbalance when I saw my legs from the side. It looked like the back of my legs were totally flat! I also noticed that my pelvis tilts forward. So I started doing deadlifts twice a week to not only balance the look of my legs, but to correct my posture. So far its steadily improving :D

[AM-lkjc]

This is for me to keep track of the Exercises he did:

Hip Extension:
Deadlift - 2:34
Back Extension - 3:25

Knee Flexion:
Slide Leg Exercise - 3:50
Gliding Leg Curl - 4:00
Lying/Seated Leg Curls - 4:32

Both of them at Once:
Glute Ham Raise - 4:27

[Jinbar]

ok but tell me why these edits are clean. glad to see you're putting out great content but also improving from your older videos!

[BlaBla-pfmf]

I thought the title said: The Most Effective Way to Train HAMSTERS

[sulezraz]

Hip Extension (Stiff Leg Deadlift), Knee Flexion Exercises (Lying Leg Curl) 1:32
Nordic Curl, Seated Leg Curl 2:30 and Slider Hamstring Curls 3:46 have highest activation.
Lying and Seated Leg Curls are important Knee Flexion Exercises.
Lying Leg Curl: Pointing toes out activates Outer Hamstrings while pointing toes in activated Medial Hamstrings 4:55
Other Exercises: Back Extension 3:20, Reverse Hyper
5:47 Use both high and low reps.
6:24 Example Program.

[NoNacK]

Seriously as a Kinesiologist you help me a lot. Just watched a lot of your videos to train my client in a better way and understand more what I'm doing in a gym. Thanks :)

[buckmanaustin]

This is exactly the type of anatomical science based info I've been looking for. I knew there were good reasons why leg curls alone wasn't the whole story of strengthening hamstrings, so I appreciate your anatomy based approach.

[rohitroxz]

The most detailed explanation about the hamstring anatomy ❤️❤️one thing I like about Jeff's videos is that, the content is backed by science and research. Thank you very much for your time and efforts sir❤️❤️

[BlakePaschal]

Hamstrings have been lagging behind my quads. Thank you for this upload Jeff.

[TheToon]

From what I hear EMG studies seem to constantly report lower activation for exercises with a stretching element, despite what we know anecdotally about the usefulness of these lifts for growth

[dovdovkopps]

Dude, you are BY FAR the best information source for gym. Perfect blend of science based facts & entertainment. Great content!

[skabumble]

These videos are seriously some of the highest quality on YouTube Jeff, better than some professional documentaries I've seen.

[kaitlyntrottier]

I had a weak hamstring which caused me to tear my ACL and MCL when I tripped so y’all gotta do your exercises 🙌

[MohitAsnani]

What a joy to watch after a good leg day! Each and every training adjustment input from these videos keeps me motivated for a good month. Thanks Jeff as always!

[chrisjustanotheraussieinch]

Great video, I think it is also important to note that any concentric exercise such as leg curls will shorten the muscle which can increase risk of hamstring injuries. So it is important to ensure that eccentrics such as the sliding hamstring and glute-ham are included to promote lengthening while strengthening

[razzizle]

This video is amazing. From the science based recommendations, to the correct form being used in all exercises, and the overall polish of the presentation.

[gplatias]

Very informative video! Pointing the toes out will activate the biceps femoris more because biceps femoris also move the tibia extrernally (external roation), while semitendinosus and semimembranosus do the same for internal rotation. Also nice information for the skillshare!

[Eli-elmr]

Thank you so much for making these videos, Jeff. You've been a massive help and a phenomenal resource for me in finding exercises that will help me make the most of my training.

Thank you again and have a wonderful rest of your year!
-Eli

[fifafunnymoments]

Thanks for all the great information, I’ve used it to create the best at home hamstring workout ever. It is like the gliding leg curl at 4:11 but with a chair with wheels it works great