Squats and Hamstrings

A common belief in the fitness field is that the squat activates and develops the hamstrings. Several studies over the years have disproven this idea, but for some reason, the theory persists. The hamstrings are not overly active during the squat as this muscle group is performing opposing actions at the hip and the knee during the entire movement. Therefore, the hamstrings do not change length much and do not experience much tension. While the squat is not great for developing the hamstrings, weak hamstrings can certainly limit max squat performance. During 1RM squats or squats to failure, people often start to lean forward as they fatigue – if your hamstrings and posterior chain in general are weak, odds are, this position will bury you. Hamstrings training can still benefit the squat, but the squat will not improve hamstrings strength or size.
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▪️ Based on:
1️⃣ Ebben, W. P. (2009). Hamstring activation during lower body resistance training exercises. International Journal of Sports Physiology and Performance, 4(1), 84-96.
2️⃣ Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European Journal of Applied Physiology, 1-10.