Train both functions
The hamstrings extend the hip and flex the knee. RDLs and good mornings cover the hip, leg curls cover the knee, and you need both. Doing only squats trains neither well.
Why are my hamstrings not growing?
You are probably squat-heavy with no direct hamstring work; add leg curls and Romanian deadlifts and progress them.
The quick answer
Squats and leg presses barely hit the hamstrings, so if that is your leg day, they never get real stimulus. Hamstrings need both a hip hinge like Romanian deadlifts and a knee flexion like leg curls, because those cover their two jobs. Aim for 10 to 16 hard hamstring sets a week and add weight or reps over time.
How to think about it
Hit the stretch
Hamstrings respond strongly to loaded stretch, so on RDLs push the hips back and feel a deep stretch before the weight touches the floor. Control the lowering on leg curls rather than snapping the weight down.
Add volume and load
Two direct hamstring exercises across the week, 3 to 4 sets each, gets you into the 10 to 16 set range. Then progress: add reps until the top of your range, then add weight.
Do this
- Add a hinge and a curlPut RDLs and lying or seated leg curls into your week so both hamstring functions are covered.
- Chase the stretch on RDLsHips back, soft knees, feel the hamstring load before you reverse.
- Track and progressLog the weight and reps, and beat them slightly each week.
Keep going
How SUUPR helps
You are probably squat-heavy with no direct hamstring work; add leg curls and Romanian deadlifts and progress them.