How to Grow Hamstrings
Hamstring growth guide covering hinges, curls, frequency, and exercise selection.
Hamstrings need both hip hinges and knee-flexion curls. Romanian deadlifts train the stretched hinge role; leg curls train the curl role that hinges miss.
The rules that matter
- Use a hinge pattern for loaded stretch under control.
- Use a leg curl pattern for knee flexion.
- Train hamstrings 1 to 3 times per week depending on soreness and hinge volume.
- Keep heavy hinges away from sloppy lower-back fatigue.
What changes by goal
Weekly setsStart around 8 to 12 hard hamstring sets per week.
RepsHinges often fit 6 to 10 reps; curls often fit 10 to 15.
ProgressAdd range and control before chasing heavier hinges.
Exercises in SUUPR
Common mistakes
- Doing only squats and assuming hamstrings are covered.
- Rounding heavy RDLs to chase more load.
- Skipping leg curls because they look less serious than hinges.
How SUUPR handles it
SUUPR's muscle tracking helps separate hamstring work from general leg work, so curls and hinges both get counted toward the week.
FAQ
Are RDLs enough for hamstrings?
They are excellent, but leg curls train a function RDLs do not fully cover.
Why do hamstrings get so sore?
Long-length hinge work can create a lot of soreness, especially when new or high volume.
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