Why Your Hamstrings Are Struggling to Grow (and 3 Ways to Fix Them)

If I’ve struck a nerve, then I’m talking to you. You’re not alone. Some lifters swear by the deadlift and hamstring curl as being all you need for strong hamstrings.

They’re wrong.

Are those bad exercises? Not at all. They’re both excellent — but each comes with drawbacks.

Deadlifts:

• High risk of injury

• Systematically fatiguing

• Difficult to master form

Hamstring Curls:

• Too many variations, hard to know which is best

• Machines are uncomfortable or awkward to set up

• Very linear movement with limited carryover

If you’re like me, maybe you can’t deadlift due to injury, or you find hamstring curl machines uncomfortable and irritating. Both exercises are great for progressive overload, and hamstring curls pair nicely with supersets and drop sets. But if your hamstrings are still lagging, the problem likely comes down to these three reasons.

1. You’re Training Them Wrong

Hamstrings are a big, powerful mover in your body — which is why the deadlift can be so effective. But if your hip hinge movement pattern is off, you’re training them incorrectly.

Your hamstrings work best when combined with hip drive, glute activation and core coordination. Even something as simple as poor breathing mechanics can throw everything out of alignment.

👉 Check out this guide on fixing your hip hinge to unlock proper hamstring engagement.

2. You’re Not Training Strength and Flexibility

Most people only train their hamstrings in a shortened, linear position. That’s why they feel tight, weak in deep stretches, and prone to injury.

To maximise growth, you need to train hamstrings to be strong in lengthened ranges as well. This means incorporating movements that challenge them under stretch, not just in a curled

position.

👉 Learn how to create a strong and flexible pair of hamstrings here.

3. You’re Missing the Best Hamstring Exercise

Yes, you read that right. Deadlifts, RDLs, and curls aren’t enough. What you really need are Nordic curls.

Even performing this exercise for 3 sets of 15 per week can transform your hamstrings, hips, and core. Nordic curls build eccentric strength (controlling the lowering phase), which is the single most effective way to improve hamstring size and durability.

👉 Check out how to perform Nordic curls and set them up here.

Reality check: over 90% of lifters can’t perform even one full Nordic curl. I’m in that group too. But just like dips are king for triceps and chest, Nordic curls are the king of hamstrings. Most people can’t dip their bodyweight either — and those who can usually have incredible development.

Best of all, you don’t need much equipment to get started. From DIY setups to full blown equipment you can begin today.

Related Reads

• How to set up Nordic curls: from free options to dedicated equipment

• Why Back Squats Suck for Quad Growth (and 3 Better Exercises for Bigger Legs)