Legs Training, Part 2, Hamsrings.

Train both functions for complete hamstring development.

🎥 Video • 2 min

📖 Read • 2 min

Before selecting exercises, it’s important to understand the two primary functions of the hamstrings: knee flexion and hip extension. Training both movement patterns allows you to effectively develop the hamstrings through their different functions.

1. Knee Flexion

Knee flexion can be trained using a lying or seated hamstring curl. If your gym has a seated curl, this is the preferred option because the added stability allows you to focus more effectively on the movement.

Key points:

  • Drive your quads firmly into the pad.

  • Hold the handles tightly to maximise stability.

  • Keep your pelvis against the pad rather than allowing it to lift as you move the weight.

  • Avoid using momentum or swinging the weight.

  • Use a controlled, productive range of motion rather than forcing an excessively deep position that makes the exercise unnecessarily difficult without providing additional benefit.

  • Keep the knees properly positioned and avoid allowing them to move unnecessarily during the movement.

2. Hip Extension

For hip extension, a 45° back extension is an excellent option. This movement also trains the spinal erectors, contributing to overall lower-back thickness.

Key points:

  • Keep your feet firmly against the pads.

  • Focus on driving through the hamstrings as you extend your hips.

  • Avoid excessive extension at the top of the movement.

  • Maintain control rather than using momentum to move the weight.

Alternative hip-extension exercises include an RDL or stiff-leg deadlift (SLDL). These movements can allow you to use a higher external load, making them useful alternatives for progressive overload.

A Smith-machine variation can also provide additional stability while retaining the benefits of the movement.

Key Takeaways

✓ Train both knee flexion and hip extension.
✓ A seated hamstring curl is an excellent option when available.
✓ Prioritise stability and avoid using momentum to move the weight.
✓ Don’t force an unnecessarily deep range of motion if it doesn’t provide additional benefit.
✓ Use a 45° back extension, RDL or SLDL for hip extension.
✓ Avoid excessive extension at the top of hip-extension movements.
✓ Find the exercises that suit you best and progressively get stronger.
✓ Train hamstrings 2–3 times per week.

Finding Your Exercises

There isn’t one exercise that you have to use. Experiment with different hamstring curls and hip-hinge movements, find the variations that work best for you, and progressively become stronger at them.

✓ Hamstrings

Next lesson → Biceps