How To Grow & Strengthen Your Hamstrings (2 BEST Exercises + Biggest Training Mistake)

In this video, I teach you everything you need to know about how to grow and strengthen your hamstrings.

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0:00 Intro
0:07 Hamstrings Anatomy & Function
0:44 Biggest Hamstrings Training Mistake
1:35 Hip Extension Exercises
5:26 Knee Flexion Exercises
9:09 Programming
11:06 Summary

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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[ERehab]

2 additional comments:

1. The pad should be lower on her leg during the prone/lying leg curl, but we couldn’t adjust it because it was stuck.

2. I know there is a never ending debate about Conventional Deadlifts vs Stiff-Legged Deadlifts (SLDLs) vs Romanian Deadlifts (RDLs). I think of SLDLs as deadlifts from the ground with less knee flexion than conventional deadlifts. If you view them differently, that’s fine, but this is how they’re shown and described in this video.

[andrewgregorymiller-agfitn]

Brilliant. Comprehensive. Thank you for putting this together!

[ori]

Can we get a video on how to rehab elbow hyperextension injury or armbar injury.

[garyknight]

Great video as always!
Love RDLs but have very prominent patellae so have to be careful.

[OskarsMuraska]

Do you have videos regarding ACL recovery?
Will get surgery next year and want to be prepared.
Also home exercises would be great!

[michellegroves]

Wow this was so helpful esps as a garage gym lifter thank you so much!

[jjhbball]

2025 will be the year of the hamstrings

[xitsox]

I love these hypertrophy series! Thanx :)

[jeffwilliams]

Ty, My right hip seems to need weeks of frequent multidirectional movement exercises in order to strengthen damaged areas before I can do a lightweight deadlift.. Any Suggestions???

[saketwali]

A while back I had a muscle tear on my hamstring while playing squash. The leg was black and blue. When I do hamstring exercise the ends of my muscles which connect to the bone give a tingling feeling.

[moorthithash]

Sir your video explanation all are well knowledgeable and very useful for my study purpose thank you sir. But sir pls upload post operative spinal surgery rehabilitation related exercise is possible sir

[wayoflifetaichi]

These are some really good exercises with tips on how to do them. My question is, which of these exercises would you say are the ones a person who has proximal hamstring tendinopathy can use? Or do you have a video that's can help.

[varendra]

Great video! The Hip Thrust tidbit was interesting given 1) The amt of Youtubers that claim they also develop Hams 2) Your Bridge recommendation, given the similarities to Thrusts.

[thelastchimp]

holy crap, I need to do a lot of hamstring work

[moorthithash]

Thank you sir about this video explanation. Sir pls upload the video runner's knee related problem and exercise and kind of overall knee pain site condition name is possible sir?

[cysecgnz]

What if hip extension exercises like the RDL cause low-back pain? I've had chronic low-back pain for 10+ years which nobody can figure out, and all I've been able to figure out how to do to work my hamstrings is leg curls since I'm too weak and fat to do any of the other knee-flexion based options.

Also curious why hip thrusts wouldn't help with hamstring development. I know that with squat-based movements the hamstrings are stretching at one end while shortening at the other end, which is the theory as to why they aren't really hit well during squat-pattern movements. During a hip-thrust this doesn't seem to be happening though, so I'm curious why it wouldn't show at least some benefit.

[LubnaSiddiq]

Can I do Bulgarian squats to train the hamstrings?

[joshuahankins]

What exercises would you recommend for patellarfemoral pain syndrome when it is too sore for any kind of squad or stepup? Is straight leg raises good initially?

[Fragty]

regarding the seated hamstring curl, you say simply rounding the back doesn't provide added benefit. So it doesn't matter if your lower back is rounded or not? Or is it better to have straight back. I find that my back wants to round (if I am actively leaning forward instead of just sitting in the seat) once I am close to fully extending the legs. What would your recommendation be?

[sagar]

How does the growth and strength if you have LLD? How would you approach these excercises if you had LLD?