Hamstrings: Overlooked, Yet Essential

The hamstrings are overlooked far too often and neglected from a training perspective. Some of this comes from ignorance of their importance, and some from fear of hinge-style movements like Romanian deadlifts (RDLs). Regardless of the reason, the hamstrings are avoided far too often—and they matter more than most realize.

Why the Hamstrings Matter

Strong hamstrings are essential not just for athletes but for everyday life. They help you sprint, jump, stabilize your hips, and protect your knees. But they also come into play every time you bend over to pick up your kids, grab the groceries off the floor, or stand up from the couch without groaning. The hamstrings act as your body’s built-in brakes, slowing your leg during running and protecting the anterior cruciate ligament (ACL) by balancing quadriceps dominance (Croisier et al., 2008).

Weak hamstrings increase the risk of strains and ACL injuries—one of the most common sports injuries worldwide (Timmins et al., 2016; Bourne et al., 2018). For men, strong hamstrings also mean a stronger posterior chain and generally fewer back complaints over time (Aagaard et al., 2010).

Anatomy of the Hamstrings

The hamstrings consist of four muscles: the biceps femoris long head, biceps femoris short head, semitendinosus, and semimembranosus. All four flex the knee, but all except the short head also extend the hip (Kellis et al., 2012).

Because the hamstrings cross both the hip and knee joints (biarticular), they must be trained through both hip hinges and leg curls to develop fully. That’s why squats and leg presses—though great for the quads—do little for the hamstrings. When both the hips and knees extend together, the hamstrings cancel out some of their own torque, so the glutes and adductors do most of the work instead (Bourne et al., 2017).

The Best Exercises for the Hamstrings

Research shows that the best hamstring development happens when both hinge and curl variations are included (Maeo et al., 2020; Kawama et al., 2023).

Top Picks for a Complete Hamstring Routine:

• Romanian Deadlift / Stiff-Leg Deadlift: Great for the long head and semimembranosus (Morin et al., 2022).

• 45° Back Extension: Strengthens the hip-extending hamstrings with less spinal stress (Bourne et al., 2017).

• Seated Leg Curl: Targets the hamstrings in a stretched position—one of the most effective overall builders (Maeo et al., 2020).

• Nordic Hamstring Curl: A brutal but effective eccentric movement that prevents strains and builds resilience (Alonso-Fernández et al., 2018).

A balanced hamstring program should mix hip hinges and leg curls.

Squats, Leg Press, and even regular Deadlifts are not optimal for Hamstring development.

Thoughts on Hamstring Flexibility

Tight hamstrings are often blamed for everything from back pain to poor posture—but the truth is usually more complex. Most “tightness” comes from some combination of weakness and neural tension, not actual muscle shortening (Medeiros et al., 2016). Improving flexibility through loaded eccentrics—like controlled RDLs or Nordics—works far better than endless static stretching (O’Sullivan et al., 2012).

Eccentrics increase both strength and range of motion, reducing strain risk (Askling et al., 2013). In practical terms, that means fewer pulled muscles when you lunge to grab your toddler before they dart away—or when you go to pick up a box without “feeling it” for three days after.

Now, tight hamstrings remain a conundrum for a lot of men — myself included. When stiffness starts to set in, I often feel a dull ache, sometimes even a sharp twinge, right on the bony ridge just above the glute known as the posterior superior iliac spine (PSIS). Once I get the hamstrings to relax and lengthen, that discomfort almost always fades. I’m not claiming the hamstrings are the only cause, but there’s no question they play a significant role in the chain.

Conclusion

If you want to move better, run faster, and mitigate injuries, your hamstrings deserve real attention. They’re not just for athletes—they’re for every man who bends, lifts, plays, and lives an active life. Train them with intention, using both hinge and curl movements, and you’ll feel the difference every time you sprint, squat, or pick up your kid.

If you want to start managing your health and training better, join The Forge or reach out to me directly at jackson@drjacksontaylor.com.

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References:

• Aagaard, P. et al. (2010) Scand J Med Sci Sports, 20(1): 32–40.

• Alonso-Fernández, D. et al. (2018) J Strength Cond Res, 32(2): 556–563.

• Askling, C.M. et al. (2013) Am J Sports Med, 41(11): 2609–2617.

• Bourne, M.N. et al. (2017) Med Sci Sports Exerc, 49(3): 647–657.

• Bourne, M.N. et al. (2018) Br J Sports Med, 52(17): 1072–1081.

• Croisier, J.L. et al. (2008) Am J Sports Med, 36(8): 1469–1475.

• Kawama, K. et al. (2023) Eur J Appl Physiol, 123(5): 1203–1214.

• Kellis, E. et al. (2012) Sports Med, 42(5): 377–395.

• Maeo, S. et al. (2020) J Appl Physiol, 128(4): 841–849.

• Medeiros, D.M. et al. (2016) Clin Biomech, 33: 64–69.

• Morin, J.B. et al. (2022) Front Sports Act Living, 4: 851293.

• O’Sullivan, K. et al. (2012) Man Ther, 17(6): 572–578.

• Timmins, R.G. et al. (2016) Am J Sports Med, 44(4): 1137–1145.