How To Grow & Strengthen Your Hamstrings (2 BEST Exercises + Biggest Training Mistake)

[@E3Rehab]

Thank you so much for watching! Be sure to check out the blog for all references: e3rehab.com/how-to-grow-your-hamstrings/ 2 additional comments: 1. The pad should be lower on her leg during the prone/lying leg curl, but we couldn’t adjust it because it was stuck. 2. I know there is a never ending debate about Conventional Deadlifts vs Stiff-Legged Deadlifts (SLDLs) vs Romanian Deadlifts (RDLs). I think of SLDLs as deadlifts from the ground with less knee flexion than conventional deadlifts. If you view them differently, that’s fine, but this is how they’re shown and described in this video.

[@miguelalonsoperez5609]

Hi, I’m physiotherapist from Spain, use lots of time your videos to provide patients with a comprehensive guideline to do exercises at home. Congratulations for your clarity and rigorous bibliography research! I use to recommend hip trusts for hamstrings-gluteus strengthening (bilateral or unilateral) placing the heel over a 65 to 75 cm fitball: the retention of the ball by the knee active flexion cannot be replaced by gluteus so you should contract vigorously hamstrings and even gastrocnemius to stabilize the posture. Has many variations, isometric when holding the bridge with one leg and changing to other leg without going down, concentric-eccentric when extending knees when top of the bridge and recovering without descending hips, eccentric when trusting with both legs and descending with the injured leg… We have verified activity with electromiography, but not made MRI verification of hypertrophy yet.

[@dozzzy9103]

You make the best videos on rehab I have seen by a MILE on KZbin. You have helped me so much through the years LOVE U BRO.

[@andrewgregorymiller-agfitn2268]

Brilliant. Comprehensive. Thank you for putting this together!

[@matthewtait]

Another great video!

[@AdrianMcGavock-u2g]

excellent review and summary 👍

[@xitsox]

I love these hypertrophy series! Thanx :)

[@garyknight8616]

Great video as always! Love RDLs but have very prominent patellae so have to be careful.

[@henke_palm]

Ring leg curls are fantastic aswell!

[@QueenDetrice]

Video was very informative and easy to follow

[@aidahadadi470]

Wonderful as always 👌👌👌

[@michellegroves2684]

Wow this was so helpful esps as a garage gym lifter thank you so much!

[@jjhbball]

2025 will be the year of the hamstrings

[@tadeashudak9092]

Challenge accepted

[@Frennemydistinction]

Vertical deficit nordic hamstring curl or gtfoh.

[@claudpirros1321]

Awesome video thank you really needed this

[@Fitterminal]

Thank you so much for the video

[@OskarsMuraska]

Do you have videos regarding ACL recovery? Will get surgery next year and want to be prepared. Also home exercises would be great!

[@eXtnce]

They have, just look on their channel

[@moorthithash4218]

Sir your video explanation all are well knowledgeable and very useful for my study purpose thank you sir. But sir pls upload post operative spinal surgery rehabilitation related exercise is possible sir

[@ori7267]

Can we get a video on how to rehab elbow hyperextension injury or armbar injury.

[@thegreatloll]

I think a good video idea would be mentioning that hypertrophy is not good long term goal to aim for for instance planks don't result in great hypertrophy in core muscles but they offer a better long term muscle density retention.

[@varendra5220]

Great video! The Hip Thrust tidbit was interesting given 1) The amt of KZbinrs that claim they also develop Hams 2) Your Bridge recommendation, given the similarities to Thrusts.

[@E3Rehab]

The difference between the two is the degree of knee flexion. Try them both and you’ll feel the difference in your hamstrings.

[@noymichel]

Given the recent popularity of strength through full range of motion, what are your thoughts of doing back extensions with flexion at the lower end of the movement (as recommend by Knees Over Toes / Low Back Ability)?

[@saketwali25]

A while back I had a muscle tear on my hamstring while playing squash. The leg was black and blue. When I do hamstring exercise the ends of my muscles which connect to the bone give a tingling feeling.

[@amirkazemi8906]

Thanks doctor ❤

[@wayoflifetaichi3864]

These are some really good exercises with tips on how to do them. My question is, which of these exercises would you say are the ones a person who has proximal hamstring tendinopathy can use? Or do you have a video that's can help.

[@julioselitetraining]

Great video as always, would you be able to do the same format but with the adductors?

[@L0ND0NMAN]

Thank you ! What sliders do you use? 🤔

[@jeffwilliams7054]

Ty, My right hip seems to need weeks of frequent multidirectional movement exercises in order to strengthen damaged areas before I can do a lightweight deadlift.. Any Suggestions???

[@E3Rehab]

Not sure. Would need to do a consultation.

[@shag813]

Hell of a video. Thank you!

[@john-tomlinson]

Yes. So good. Very interesting about squats/leg presses/lunges etc not helping much. My hamstrings feels activated in those movements, but not that much.

[@moorthithash4218]

Thank you sir about this video explanation. Sir pls upload the video runner's knee related problem and exercise and kind of overall knee pain site condition name is possible sir?

[@E3Rehab]

Check out our Patellofemoral Pain video

[@moorthithash4218]

@@E3Rehab ok sir

[@SKINNY_BRUH]

Thanks ✅

[@soulatoutou8588]

What IS thé benifit of isometric exercises

[@thelastchimp]

holy crap, I need to do a lot of hamstring work

[@joshuahankins2613]

What exercises would you recommend for patellarfemoral pain syndrome when it is too sore for any kind of squad or stepup? Is straight leg raises good initially?

[@E3Rehab]

kzbin.info/www/bejne/gWSrqXVsp6aYetE

[@joshuahankins2613]

@@E3Rehab I tried all quad exercises are too difficult currently in that video (stepups and squat progressions shown). What should I do as an easier exercise to strengthen the quads?

[@cysecgnz]

What if hip extension exercises like the RDL cause low-back pain? I've had chronic low-back pain for 10+ years which nobody can figure out, and all I've been able to figure out how to do to work my hamstrings is leg curls since I'm too weak and fat to do any of the other knee-flexion based options. Also curious why hip thrusts wouldn't help with hamstring development. I know that with squat-based movements the hamstrings are stretching at one end while shortening at the other end, which is the theory as to why they aren't really hit well during squat-pattern movements. During a hip-thrust this doesn't seem to be happening though, so I'm curious why it wouldn't show at least some benefit.

[@LubnaSiddiq]

Can I do Bulgarian squats to train the hamstrings?

[@Frag1ty]

regarding the seated hamstring curl, you say simply rounding the back doesn't provide added benefit. So it doesn't matter if your lower back is rounded or not? Or is it better to have straight back. I find that my back wants to round (if I am actively leaning forward instead of just sitting in the seat) once I am close to fully extending the legs. What would your recommendation be?

[@E3Rehab]

Doesn’t matter that much if it isn’t negatively impacting your performance. You’re just striving for a more anteriorly tilted position of the pelvis.

[@sagar9060]

How does the growth and strength if you have LLD? How would you approach these excercises if you had LLD?

[@E3Rehab]

The principles remain the same. You could implement more single leg movements if necessary, but otherwise shouldn't make much of a difference.

[@sagar9060]

@@E3Rehab could you please make a video on how to improve gait and biomechanics for LLD? To avoid limp, back pain, knee pain etc. Thank you.

[@E3Rehab]

@@sagar9060check out our video on the topic

[@ttb1513]

@@sagar9060What is LLD?

[@coachbrendan]

AWESO E

[@onizukaeikichi6463]

Had a hamstring graft, and my PT doesn't mention any of this ...

[@TheEnvy44]

5:24 not getting a full stretch is beneficial for hypertrophy ?

[@E3Rehab]

Perhaps I could have worded/written that better.

[@ttb1513]

He actually says "which is beneficial for hypertrophy", as in "you are not getting a full stretch, which (if you did) is beneficial for hypertrophy".

[@lornegoldenberg3492]

Great video on hamstring development! I would like to point out that your description of the RDL was missing a very key point at the foot and ankle. To further increase the hamstring utilization, the weight on your feet should be shifted towards the heel, with even the toes coming off the ground. Your technique is great for beginners, but the original Romanian deadlifts technique taught to me by Javorek emphasized this weight shift.👍

[@kamo7293]

that just makes the lift unstable, seems not worth to do it like that. maybe putting plates under the toes could help... but eh it was fine

[@Chris9170]

Not sure this is key to the lift, as making it less stable has its own drawbacks.

[@glebbredikhin]

why i need hamstrings?

[@JHuynh240]

I can’t tell if my hammys are growing

[@gothops2632]

Why did you say peace at the end of the video?

[@richardhughes7822]

Because he wanted to

[@joshschoenly2777]

Click bait

[@saxonjohnson6075]

Not taking away from the overall message of the video.... but really? using a pretty small sample size of papers to to draw "definitive" conclusions here

[@jimdo9797]

I only think you did it more hard to understand that it have to be, to make more money!!!

[@E3Rehab]

True. I’m getting paid by Big Hamstring.

[@sagemagus126]

Quite misleading information. Hamstrings do grow from training squats. The problem with exercise scientists is their bias for not training squats correctly. Partial squats at the top may not stimulate hamstrings so exercise scientists only preach the wrong information. Full squats actually do stimulate hamstrings, same as leg press Edit because e3 didn't want people seeing his misaligned logic deflecting the main point exposed: You just demonstrated "trust me bro science" reasoning. Clearly you would never know what others have read; yet you're arrogant enough to pretend a social media physio influenza would know better when all that your video is demonstrating it's being a content con-artist parroting without any critical analysis of exercise scientists paper pretending they actually know what a squat is. Farming data from partial squats for an exercise study is biasing a false negative narrative for the sake of hiding the bigger picture from doing full squats and the data that disproves researcher bias

[@E3Rehab]

Clearly you haven't read the studies and are unfamiliar with exercise science.

[@sagemagus126]

@@E3Rehab your comment is basically source: "trust me bro". And is very much like most exercise scientists that never plan the correct experiments to only farm data they like, ignoring the data disproving their publication. Furthermore, you have no idea what others actually read, so your "trust me bro" nonsense is literally snowflake ❄️ mentality. But what else would a social media physio influenza do other than "trust me bro"?

[@E3Rehab]

@@sagemagus126 The research is presented in the video. Please share your PMIDs.

[@E3Rehab]

@@sagemagus126 You edited your initial comment, but have yet to provide any reasonable critiques of the studies presented. You also have not shared any evidence refuting the research presented or substantiating your claims. Edit: After reading your edit, I'm actually not sure what you're trying to say. I recommend full squats. Check out the quad and glute videos.

[@saxonjohnson6075]

@@E3Rehab you only listed two studies, hardly enough to make a definite judgment, and two which are both severely limited in making broader conclusions to the general population as it relates to hamstring size