30 Seconds SummaryHamstrings – The Most Overrated Muscle Group for the Squat
- Hamstrings are overemphasized in squat training; focus should be on strengthening quads for better performance.
- Research shows that squats activate hamstrings less effectively than seated hamstring curls, which are three times more effective.
- Using the squat to heavily engage the hamstrings can actually impede optimal squat performance as it increases the difficulty of achieving net knee extension torque.
- For powerlifting and maximizing squat weights, it is more beneficial to prioritize quad involvement and an upright torso during squats, rather than a hamstring-focused, forward-leaning squat.
- Accessory exercises like GHRs, hamstring curls, or RDLs are recommended for effective hamstring strengthening, instead of relying on squats for this purpose.
- Enhance squat performance by minimizing forward lean and focusing less on hamstring involvement, while glute activation should be prioritized over hamstrings to avoid unnecessary knee flexion torque.
Stronger By Science
Greg Nuckols
