Uploaded May 2026 | Updated September 2026, 1 week ago
“BuT mY FavORitE INflueNcER saYs LoW BacK SquaTS 🏋️GreW TheiR HaMSTrinGs!”
Hate to tell you this, but that ding dong is wrong—and we’ve got plenty of data to back it up. Unless you’re a complete beginner/deconditioned, you’re looking at MAYBE ~1% growth.
Here’s the reality 👇
Anything resembling a squat pattern is NOT going to drive meaningful hamstring hypertrophy.
Why?
Because the hamstrings are acting primarily as stabilizers in a squat—not prime movers.
👉 They’re co-contracting to control the knee and hip
👉 Not producing the kind of tension needed for growth
Now don’t get it twisted…
You DO want hamstrings involved in your squat:
* Helps control excessive butt wink
* Improves center of mass
* Keeps heels planted (when mechanics are off)
A simple “banded reverse squat” setup can clean a lot of that up fast.
BUT…
That still doesn’t mean you’re building your hamstrings in any significant way.
If your goal is ACTUAL hamstring growth, you need:
✔️ Hip hinge patterns (RDLs, good mornings)
✔️ Knee flexion work (leg curls, etc.)
✔️ Loaded lengthened positions
Squats ain’t it.
If you want to learn how to ACTUALLY build your hamstrings, check out my Bodybuilding Anatomy & Meathead Biomechanics 101 course—the entire hamstring section is FREE at www.TheEducatedMeathead.com.
📍 PERFORMANCE-driven care @coastalperformancechiro (Houston Bay Area) at CoastalPerformanceChiro.com
💻 Video consults + programs @ The Educated Meathead
Stop guessing. Start training with intention and purpose. Become an Educated Meathead today.
“BuT mY FavORitE INflueNcER saYs LoW BacK SquaTS 🏋️GreW TheiR HaMSTrinGs!”
Hate to tell you this, but that ding dong is wrong—and we’ve got plenty of data to back it up. Unless you’re a complete beginner/deconditioned, you’re looking at MAYBE ~1% growth.
Here’s the reality 👇
Anything resembling a squat pattern is NOT going to drive meaningful hamstring hypertrophy.
Why?
Because the hamstrings are acting primarily as stabilizers in a squat—not prime movers.
👉 They’re co-contracting to control the knee and hip
👉 Not producing the kind of tension needed for growth
Now don’t get it twisted…
You DO want hamstrings involved in your squat:
* Helps control excessive butt wink
* Improves center of mass
* Keeps heels planted (when mechanics are off)
A simple “banded reverse squat” setup can clean a lot of that up fast.
BUT…
That still doesn’t mean you’re building your hamstrings in any significant way.
If your goal is ACTUAL hamstring growth, you need:
✔️ Hip hinge patterns (RDLs, good mornings)
✔️ Knee flexion work (leg curls, etc.)
✔️ Loaded lengthened positions
Squats ain’t it.
If you want to learn how to ACTUALLY build your hamstrings, check out my Bodybuilding Anatomy & Meathead Biomechanics 101 course—the entire hamstring section is FREE at www.TheEducatedMeathead.com.
📍 PERFORMANCE-driven care @coastalperformancechiro (Houston Bay Area) at CoastalPerformanceChiro.com
💻 Video consults + programs @ The Educated Meathead
Stop guessing. Start training with intention and purpose. Become an Educated Meathead today.
