The Most Effective Way to Train HAMSTRINGS | Training Science Explained

gliding leg curls or lying leg curls are better ?

I always thought leg curls required a machine. That gliding leg curl is genius.

Wow. So thoroughly evidenced and directly useful. Thank you!

i was thinking he didn’t have an arm in the thumbnail & was impressed that his arm is still so ripped lmao

Is squats still flagged as bad for hams after 5 years or no ?

Sound like you have small pee pee

Lot of volume, I prefer higher intensity and do these 1 a week.

GREAT INFO!!

Wonderful explanation 👌👌👌🙏🙏🙏

Hi Jeff, this is a great approach! Would it be ok to use hip thrust instead of RDLs and DLs, including both versions (unilateral and barbell) for heavy/lighter days? For the curls, a glute ham roller could also be an option if available?

Whats movement i need to skip for reducing glute muscle target?

🔥 awesome analysis. Thanks Jeff.

I really appreciate JN channel contribution but I think an incident happened when editing this video: a very annoying music (the kind you may encounter in a residence lift) has somehow made its way to the video ...

I find this dudes voice annoying AF, but the content is too good.

Hi! I really want my hamstrings too be curvy and round from the side and from behind. I notice that even people who never work out sometimes have those curvy hamstrings. But I don't. I am just very curious if that is really possible to get those curvy hammies by working out the right way and eating the right food for muscle growth and recovery.

Fantastic! Thank you!!

Thanks for sharing this information I’m currently training three competitors, female, and I will definitely use this information to help program our hamstring development

What are your thoughts on Nordic curls?

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!

Superuseful video! Thanks!

Is it enough to only do the lying leg curl machine or not?

My favorite warmup for lower body for deadlifts are an ab wheel leg slide mimic, into an upper body warmup/lower back warmup.

The hamstrings are the anterior muscle of the quadriceps muscles. That being said the nerves open the spindle nerves within the hamstring muscles witch cause the muscles to stretch more. You don’t feel the stress in the hamstrings as much while doing squats.

Would a front squat opposed to a regular squat be better for hamstring activation?

I think it’s important in a squat to try and load your hamstrings and glutes however little activation is shown in studies. Sitting back and taking tension off of your quads is a really important skill to learn.

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.

Skipping leg day mentality

Why do you have an arrow pointing at the hamstring lol are we a joke to you?!?!

best video on hamstrings online... cheers!!

An even better variation of the sliding curl is the stability ball curl. I’ve been doing it for a decade and nothing gives me as much constant tension as those. Even better than machines

Excellent break-down!

H A M P T E R

I cant activate the hamstrings doing deadlifts. It sucks.

Should I still count squats as sets for my hamstrings since there is still some activation?

Wow! A massive help!

Thank you

And that hamstrings machine is a knee crusher!

Thanks for the tips very helpful I will definitely be implementing them into my workout program. 💪

Hamstrings and seated leg curls are the best, I also like the idea of pointing your toes to focus on the weaker side of the hammies. There is a tendency to exercise hammies pointed out, favouring the biceps femoris and causing chronic external leg rotation. So maybe try to point toes inwards when doing deadlifts, or maybe just use bands while seated.

Great content Jeff, just what I was looking for. Can you also explain if pre- or post- stretching is recommended?

I train at home my ass looks 😩 without compliment of my hamstring like damn it's big.

I’ve just completed my sports science degree and I’m not gunna lie I learnt more here than I did in the past 3 years haha, good content👍🏽🔥

Squat is the worst quad developer…..you clearly have no clue

Thanks Friend!

Thank you Jeff. I find it hard to activate and grow my hamstrings 😪