Hamstring injuries are common in sports, with the NFL alone averaging over 175 hamstring injuries per season. Understanding proper hamstring training is crucial for injury prevention and performance enhancement.

The Hamstring Complex

• Consists of three muscles crossing both hips and knees
• Primary function: Hip extension (with glutes)
• Secondary function: Knee flexion
• Ideal quad-to-hamstring strength ratio is 3:2

Essential Hamstring Exercises

1. Romanian Deadlift (RDL)

• Hold bar at shoulder width
• Keep soft knees throughout
• Initiate movement by pushing hips back
• Lower until slight pull behind knees
• Keep bar close to body
• Squeeze glutes at top

2. Glute-Ham Raise (GHR)

• Use GHR bench or floor variation with partner
• Keep legs straight (not locked)
• Use arms or bands for assistance if needed
• Focus on controlled movement

3. Hip Thrust

• Position shoulder blades on bench
• Place weighted barbell across hips
• Drive hips upward
• Squeeze glutes at top
• Lower controlled

Supplementary Exercises

• Cable Kickbacks: Keep foot pointed down, move at hip only
• Lying Leg Curls: Focus on full range of motion
• Reverse-Hyper: Use controlled movement, avoid swinging

Training Tips

• Train hamstrings separately from regular leg movements
• Maintain proper form over weight
• Progress gradually to avoid excessive soreness
• Focus on both hip extension and knee flexion movements
• Include hamstring training consistently in workout routine

Strong, balanced hamstrings improve performance, prevent injuries, and support overall leg development. Regular training using these exercises helps maintain optimal quad-to-hamstring strength ratio and reduces injury risk.

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