Why Are My Hamstrings Not Growing?

Do you follow a diet based on muscle building and/or athletic performance?

Do you often train your quads and hamstrings on the same day?

In case you are training quads and hamstrings on the same day: do you often train your hamstrings at the end of your workout?

Do you avoid flexing and stretching after your sets?

Are you more focused on growing your quads?

When you train your hamstrings, do you lack intensity?

When executing hamstring exercises: are you often going too fast and too short (not fully stretching and contracting the muscles)?

Do you avoid executing exercises for both your outer hams and inner hams in each hamstring workout?

Do you avoid pushing your sets to failure?

Based on your answers, you are displaying one or two signs of having difficulties growing your hamstrings. Every lifter has a muscle (or two) that simply won’t seem to grow or become stronger, even if they are putting a lot of effort in it. It’s important to take the time to learn how to optimize various exercises for your goals. You should keep looking for ways to make your exercises more effective. Remember that you can always reach out to a (qualified) personal trainer if you need help with your fitness goals. In case you answered ‘no’ to all questions, it’s unlikely that you have problems with growing your hamstring muscles.

Based on your answers, you are displaying some signs of having problems growing your hamstrings. In well-developed legs, the hamstrings will represent 33% of the total leg size. Not only do well-developed hamstrings look great, they are also important for preventing injury. Besides, they are important for producing force in a well-balanced manner. If you have weak hamstrings, it’s important to train them. But not as an afterthought and neither at the end of a leg workout. Put them first. Besides, you may want to do some hip extension work to maximize your hamstring function, including for example Romanian deadlifts and back extensions in your workouts.

Unfortunately, you are displaying the signs typically seen among individuals who have problems growing their hamstrings. The hamstring consists of three muscles, and they are not just important for running fast. They are also knee flexors and hip extensors, extremely important in knee stabilization. So, keeping your hamstrings strong is essential for avoiding injury (especially if you have a functional fitness-style). Furthermore, the muscles are involved in stabilizing the hips and keeping the spine nicely aligned. In your case, it may be important to hire a (qualified) personal trainer to help you with your (hamstring related) fitness goals.