Do Squats work your hamstrings? (expanded in comments)

[@ElectrumPerformance]

I'm seeing this more often lately 👇 People claiming that certain variations/foot positions in squats will allow you to hit 'more' hamstring. And while this might even *technically* be true, I don't think the hamstrings should ever be a focus/part of your decision making for squats. Why? Because the hamstrings flex (bend) the knee and extend (straighten) the hip. So while they're lengthening at the knee, they're simultaneously shortening at the hip. They essentially don't change much in length at all, so more/less activation of the hammies shouldn't really be a factor for your squat selection. "But my hamstrings have been sore from squats before!" While I know exactly what you're talking about (that spot right under the butt that gets sore when you haven't squatted/lunged in forever) - it's probably your adductors that are actually damaged/sore. Squats are great! Find a variation (or two) and get really good at them! But not because they ever target your hamstrings 🫡 #ElectrumPerformance #fitness #gym #legday #bodybuilding #squat

[@world294]

Wow! Keep up the good work, and thanks for the advice❤😊l

[@SassyDaSasquatch]

This is not good advice

[@ElectrumPerformance]

@world294 will do!

[@ElectrumPerformance]

@sassydasasquatch got any evidence? Because what I said is accurate

[@SassyDaSasquatch]

@@ElectrumPerformance honestly I'm pretty sure I was drunk when I wrote that, I have no clue why I said it and I'm sorry. it was unnecessary hate. I'm working to quit but I'm truly sorry especially if I induced any negative emotions.

[@smiercksiazka776]

Exactly goddamit

[@ElectrumPerformance]

Some people just refuse to understand 😂🤷‍♂️

[@NocturnalIntuition]

I didn’t listen to anybody, my hamstrings are sore the day after I squat , I know they work hamstrings.

[@ElectrumPerformance]

That sensation is likely your adductor magnus. The hamstrings just don't change in length enough or experience enough tension to experience damage from a squat. The adductors on the other hand...

[@NocturnalIntuition]

@@ElectrumPerformance no it’s definitely my hamstrings I’ve been working out for 20 years I know when my hamstrings are sore

[@ElectrumPerformance]

Then your hamstrings are exceptionally detrained. The adductors are actually loaded and lengthened, and become primary hip extensors in deep hip flexion (bottom of a squat). You get sore in the hamstring region under the butt. This is the adductor Magnus, and it's taxed heavily during a squat. Hamstrings simply do not - they shorten at the knee and lengthen at the hip, resulting in no net change in length. Sorry you've been wrong for 20 years 🤷‍♂️

[@NocturnalIntuition]

@@ElectrumPerformance yea yea ill just pretend they’re not sore after squatting because it makes you feel smart.

[@llawliet5767]

⁠​⁠​⁠@@NocturnalIntuition is it the *inner* side of the thigh that’s sore after you squat? Well guess what, that is the adductor magnus… activation is also not synonymous of development, but surely you’ll dismiss the experience of other lifters and pretend studies about the topic don’t exist

[@Dumfancy]

Dude what? Squats absolutely are a good hamstring exercise

[@ElectrumPerformance]

And what makes you say that?

[@Dumfancy]

@@ElectrumPerformance hamstrings and calves are secondary muscles on a squat. If you're doing your 10-15 reps I can assure you there's hamstring activation. Not as good as RDL or a Hammy curl but you're certainly working them out

[@ElectrumPerformance]

Activation =\= adaptation. The hamstrings don't change in length since they shorten at the knee and lengthen at the hip as you descend in a squat. When a muscle doesn't change in length it's super difficult to get any sort of meaningful stimulus unless you're completely detrained