5 Science-Based Principles for Hamstring Growth | Judd Lienhard
Judd Lienhard
18,564 views
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Get immediate access to over a year’s worth of structured programming, including full body,
bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video.
In this video, I’m going to walk you through five principles you can use to grow your hamstrings, regardless of your equipment, training age, or current program. I’ll demonstrate exercises, but more importantly, I’ll explain the physics, anatomy, and physiology behind hamstring growth so you can make better decisions on your own.
If you understand these principles, you won’t need to constantly chase new exercises — you’ll be able to adapt anything you do to actually grow muscle.
If you want a fully structured program that applies these exact principles for you, I’ve built them directly into my training app, including a brand-new legs-only program designed for size, strength, and athletic performance.
💪 Judd's resistance bands:
https://www.juddlienhard.com/product/...
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⏱ TIMESTAMPS
00:00:00 Why Most People Have Weak Hamstrings
00:01:40 The 5 Principles Behind Hamstring Growth
00:03:10 Mechanical Tension & Load Explained
00:06:05 Stretch-Mediated Hypertrophy
00:10:45 Back Extension Hamstring Technique
00:16:30 Lever Length vs Moment Arm
00:20:10 Nordic Curls Without Special Equipment
00:28:00 Using Angle to Target Hamstring Sweep
00:33:40 Acceleration & Speed for Muscle Growth
00:40:30 Combining All 5 Principles
00:44:50 Programming Hamstrings for Long-Term Growth
#HamstringTraining #LegDay #StrengthTraining #Hypertrophy #PosteriorChain #AthleticTraining #JuddLienhard
20 Comments
But especially “you have a shitty pair of hamstrings”
And
“Move some heavy ass weight”
😂😂😂😂😂
LOVE IT❤
I beleive if u use infographics you'll reach more audience specially in Europe and Asia, people with limited english (fast spoken american english not always easy for us to follow).. Keep up great job
1. Strength training for combat athletes. I just started boxing and would greatly appreciate hearing your thoughts on how combat athletes should train. I’m sure this may vary depending on the sport (wrestling has different energy demands when compared to boxing).
2. May seem random, but wha type of shoes do you typically where in your videos? They always look nice but I can never see the brand haha.
Thank you for all that you do.
(Should read Force = mass x acceleration) ✅
So this video is really helpful as I want to start doing workouts to help strengthen them.
5 Science-Based Principles for Hamstring Growth | Judd Lienhard
Judd Lienhard
18,564 views
📲 Try my training app with a 7-day free trial:
👉 https://www.juddlienhard.com/
Get immediate access to over a year’s worth of structured programming, including full body,
bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video.
In this video, I’m going to walk you through five principles you can use to grow your hamstrings, regardless of your equipment, training age, or current program. I’ll demonstrate exercises, but more importantly, I’ll explain the physics, anatomy, and physiology behind hamstring growth so you can make better decisions on your own.
If you understand these principles, you won’t need to constantly chase new exercises — you’ll be able to adapt anything you do to actually grow muscle.
If you want a fully structured program that applies these exact principles for you, I’ve built them directly into my training app, including a brand-new legs-only program designed for size, strength, and athletic performance.
💪 Judd's resistance bands:
https://www.juddlienhard.com/product/...
FOLLOW JUDD LIENHARD
▶️ YouTube: @juddlienhard
📸 Instagram: Instagram: juddlienhard
📘 Facebook: Facebook: jlienhard
🎙️ The Judd Lienhard Podcast: The Judd Lienhard Podcast
📲 Judd’s Training App - start your 7-day FREE trial now:
https://my.playbookapp.io/judd-lienha...
⏱ TIMESTAMPS
00:00:00 Why Most People Have Weak Hamstrings
00:01:40 The 5 Principles Behind Hamstring Growth
00:03:10 Mechanical Tension & Load Explained
00:06:05 Stretch-Mediated Hypertrophy
00:10:45 Back Extension Hamstring Technique
00:16:30 Lever Length vs Moment Arm
00:20:10 Nordic Curls Without Special Equipment
00:28:00 Using Angle to Target Hamstring Sweep
00:33:40 Acceleration & Speed for Muscle Growth
00:40:30 Combining All 5 Principles
00:44:50 Programming Hamstrings for Long-Term Growth
#HamstringTraining #LegDay #StrengthTraining #Hypertrophy #PosteriorChain #AthleticTraining #JuddLienhard