A client came to me for a program audit and said, “I don’t get it… I train legs every week, but my hamstrings aren’t growing.”
When I looked at her plan, I saw the problem right away.
The only hamstring work she had was RDLs once a week, and even RDLs don’t train the hamstrings that effectively.
I asked why—and she said, “Well, I figured squats, lunges, and leg press already hit them.”
That’s a super common belief. But here’s the deal:
Your hamstrings cross two joints—your hips and knees—so they do two things:
1. Hip extension (think hip hinges with a straight leg)
2. Knee flexion (think leg curls)
The problem with squats and leg press is they move both joints at the same time, so your hamstrings stay the same length the whole way through. That means no real stretch, no full contraction, and no real stimulus.
If you want growth, you need to train them directly. Here’s what I recommend…
1. Leg curls – lying or seated, both work great because they keep the hips fixed in place so the hamstrings can shorten from the knee.
2. For hip extension, go with stiff-leg deadlifts or 45-degree back extensions—great for hitting both hams and glutes.
Bottom line: if you want your hamstrings to grow, don’t leave it up to knee dominant movements (squats, step ups, lunges) and hope for the best. You’ve got to hit them head-on.
By the way, here are 3 more ways I can help you improve your strength, physique and gym confidence:
1. Grab a free copy of my new book – Lower Body Workouts for Women
If you’ve been doing random exercises at the gym without a plan, this is for you. Steal one of my favourite workout templates to build strong and toned legs! Click here to grab your free copy.
2. Join Our Strong Not Skinny Program
I’m putting together a new Strong Not Skinny group at the end of this month… stay tuned for details. If you’d like me to create a brand-new strength program for you each month so you can build strength and muscle, join our WAITLIST HERE, and I’ll give you first access before spots open to the public.
3. Learn more tips and tricks on any one of my socials below:
