Can you flex your Hamstrings?
Most people can flex a bicep on command. Very few can do the same with the "biceps of the leg."
Most people can flex a bicep in an instant. Ask them to flex a hamstring, and they’ll usually have no idea where to begin.
That’s not because the hamstrings are weak. It’s because we’ve never learned to think about them.
One of the biggest surprises in my own journey has been discovering that the hamstrings really are the “biceps of the leg.” Once I stopped trying to move my leg and started trying to contract the muscle itself, everything changed.
Here’s one of the Action Items from my book, Strong to 100.
Action Item 25: Hamstring Control
Learn to activate the”biceps of the leg”
Starting Positions
Practice this exercise lying on either side, lying on your stomach, or standing.
Relax your jaw and maintain calm, deep breathing.
Choose the position that allows you to find the hamstrings more easily.
If standing, raise one foot until the toe is lightly touching the ground.
Focus your attention on the back of your thigh.
Phase 1: Activate the Hamstrings
Slowly draw your heel towards your glutes.
Don’t worry about creating a powerful contraction. That will come in time.
Instead, search for the first clear feeling of the hamstrings beginning to work.
Experiment with small changes in your hip, knee, ankle and foot position until the contraction becomes easier to find.
Relax and repeat, and switch sides when you want to.
Phase 2: Build the Contraction
Once you can consistently find the hamstrings, gradually increase the contraction.
Imagine the hamstrings shortening just as you imagined the biceps shortening your arm.
Aim for the strongest contraction you can comfortably produce. If the hamstring cramps, just back off some.
With practice, the contraction will be stronger and less painful.
Phase 3: Foot, Ankle, and Knee Exploration
Maintain the hamstring contraction.
Slowly explore these different postions:
–Point the toes.
–Relax the foot and ankle completely.
–Pull the toes gently towards the shin.
–Imagine pointing your knee at something, just as you would point your finger.
The goal is to maintain hamstring contraction while allowing the knee and the muscles below to change naturally.
Phase 4: Full Hamstring Awareness
Touch different areas of the hamstring while holding a contraction.
Explore the entire hamstring, noticing whether some areas contract more easily than others.
Make foot, ankle, and calf adjustments as necessary.
The goal is a more complete hamstring contraction using touch feedback, just like we did with the arms.
What To Notice
–The hamstrings are often more difficult to find than the quadriceps or biceps.
–Small changes in position can make a surprising difference.
–Relaxing the foot and calf may cause the hamstrings to work harder.
–Imagining the knee pointing at something often produces a surprisingly powerful contraction.
Why It Matters
The hamstrings help bend the knee, stabilize the hips, and power nearly every step you take. Learning to awaken these large forgotten muscles improves awareness, coordination, and control while preparing you to integrate the entire leg into more advanced movements.