Put the science back in every workout you do here…
Hamstring muscles are one of the most common muscles to cramp during sports or training. The cause is actually not often what people think it is. In this video, I show you the real reason why hamstring muscles (and most muscles for that matter) cramp and seize up when using them.
In the case of the hamstrings, the muscles in the back of your leg are often the source of cramps because they are trying to do the job that a primary muscle is not doing. Here, we are talking about the glutes. The glutes primary role is to forcefully extend the hip during locomotion. They are also powerful drivers of lower body explosiveness for activities like sprinting and jumping. That said, the glutes are often the most overlooked and dysfunctional muscle group in our bodies.
Neurologically the glutes are often turned off due to our propensity to sit on our asses all day long…literally. It’s a case of use it or lose it. If you don’t actively train your glutes, you will likely find that they become much more inefficient at firing with good muscle control which leads them to look further down the kinetic chain for help – to the hamstrings.
Glute amnesia is the term most often used to describe the scenario where your glutes are either incredibly weak or just neurologically turned off and ill equipped to fire on demand. Given that you will still need to perform hip extension to complete many exercises you do in the gym, your body will find a way to get it. Here is when it looks to the hamstrings for help. The problem is that your hamstrings are not strong enough or mechanically at the greatest advantage to help.
When the hamstring muscles try to do more than they are equipped to do, the result is a cramping that is present to try and add extra strength and support to the task at hand. The issue with this type of support is that it comes with pain as well. As anyone that has ever had a hamstring muscle cramp can tell you, it ain’t comfortable! It’s hard to stand up let alone be productive when your hamstring muscle is in spasm.
If you start to focus really hard on driving your lower body compound movements from the glutes first, you will start to build the mind muscle connection and awareness needed to neurologically turn these muscles back on and put the hamstring back in their proper position as supporting muscles.
If you want to start training like an athlete and put the science back in your strength training programs, be sure to head to and get the ATHLEAN-X Training System. Stop letting muscle cramps and muscle imbalances get in the way of your progress in the gym and out on the field.
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48 comments
My hamstrings just started cramping out of nowhere though. I started lifting regularly when I an 8th grader and used to squat no problem, in fact it was one of my favorite lifts, but after football season my junior year I took a break for a week when the season was over and started getting ready for basketball season, and while I was doing just a simple 135 pound warm up set, I just started cramping up so bad when I put the weight back up and its been happening ever since. I did figure it might’ve been like he said, just weak muscle groups or maybe overload because I used to work my legs at least 3 times a week, so I started doing other lifts that mimic squats, even just body weight squats but I would still cramp up after that first or second set. So I have no idea what’s wrong, I took an exercise science course and read a couple scholarly articles with research and it turns out the hamstrings aren’t utilized much during squats, all that did was raise more questions, I was told by my professor that it might be nerve damage. So I might get that checked out soon, I just don’t understand how that would’ve happened, but I’ve tried everything from staying hydrated, starting with a good warm up, and I know you’re not supposed to stretch before lifting, but I tried that and I still have the same problem. It’s been about 4 years now
Calf cramp is the worst
Makes total sense. Thanks for the tip!
this video is helpful but not related to my probem as i have pain in my right leg which starts from behind knee and spreads over to hamstrings and calves which is affecting my performance and overall strength i am also not able to sit on my feet it makes me feel realy week I would be pleased sir if you helped me out of this
First time I got a hamstring cramp I didn't know what to think I was 12 and I was screaming out of my mind the leg was just tightening up I thought I was gonna die🤣. I still get them and their painful but I just try to lay down and try to go thru the pain
glutes, glutes, many thanks for addressing this. I misunderstood hamstring are weak (if that can ever be the case).
Many thanks Jeff #athlean-x
i get cramps on my hamstrings when i go swimming. It gets really bad. the worst was when I went swimming at a bay and my left hamstring cramped so bad i had to keep my knee bent and used my right leg to swim. went back out 10 minutes later just to have the right hamstring cramp next.
I get these laying down I legit just had one on each leg it was like the worst thing ever
I’m here just had another cramp , every leg day I get follow up hamstring cramps. I’m 6’7” tall and have tight hip flexibility so I tend to do lighter weight squats to increase depth safely as well as mostly on leg days just doing accessory work the ham string curls are some of my focus. Because yes I want to target them. The hamstrings can be worked in many ways but I find no matter which way I work leg day I’m getting cramps. Your video tells me hey you can cramp if they are weak and your using the wrong muscle groups to compensate that makes sense but how to separate and choose which muscle fires first in any lift is next to impossible even for an experienced lifter. I’ve been lifting for 18 years and I’m in my 30s
Can you make a video about the ghd??
I end up with lower back spasms when I try to squat or deadlift. Don't even out weight. Just the bar. Form is correct is what I was told by multiple people
Uhm…glute activation?!
i actually have more cramps in my foot, even when i'm doing excercises that have nothing to do with my foot. overhead tricept extention, tips, etc. I think i unconsciously tighten my feet when my body is
underload. not too sure. anyone have any ideas for me?
Am having cramps in my back any reason to worry please
I didn't even see this video three years ago and I've been helping my mom understand when it's a weakness, dehydration or lack of potassium, because of all I learned directly and indirectly from Jeff. My mom has been testing things out and fortunately she only needs to drink more water and do extra dynamic stuff but this man has done so much for so many, because he's a gifted genius and always willing to share cuz of a heart like his. Good man, good info, great channel. Perfect channel actually
Dude I got a hamstring cramp as I was walking today. I don't lift or workout or anything, I'm a highschool student, and I was just walking through the hallway when it happened. I'm at home now, and I was just Googling more about hamstring cramps when I saw this video lmao. Thought it would help me, boy was I wrong. 😭😂
I get these hamstring cramps when doing lunges. I struggle to get my glutes to activate on any lifts though, the pump always goes to the quads no matter how much I focus on glutes. The mind body connection is there, i can 'turn them on' and squeeze them driving the hips forward but the muscle itself seems to have low blood flow or something.
Thanks. My physio already gave me glute strengthening exercises for hamstring and calf issues over a year ago but after being less mindful of the situation, this video refreshed the need to strengthen them again after I've been encountering some more cramps post-workout around the hamstrings and groin.
Thank you ATHLEAN-X. Following you since high school, and now i am near end of med uni. Just wanna say that i am sharing knowledge i got from you. Just educated one 14 yo kid how to get into streetworkout. He was listening and i think he will acept my tips ( aka tips i got from you ) 🙂
I feel cramping only while hamstring curl. What to do?
What about cramps in your feet, which muscle needs to become a primary mover?
What I'm dying to know is why do leg muscles always cramp after doing any kind of leg training but not other muscle groups?
I usually get cramps in my quads and/or calves… Or shins at night when I train legs. But if I train say shoulders or chest or back, even if it's a muscle group I've been neglecting, they never cramp. Just legs do this. Oh, and foot cramps also.
What's that about? Is there a known science behind that? Or is it just me?
I miss this day…
Does that mean that cramping glutes mean weak hamstrings?
Why I always suffers from cramping only when targeting hamstring by isolate workouts like leg curl and stiff leg deadlift 😥
I have been not Training hams from long time. I want to grow hams. Please guide .
how about calves? i have huge calves cramps when i am plantar flexing foot its terrible and painfull. Athlean plz help
I hate these cramps pure hell!
I have watched like 4 of this guys videos and all my issues and going back to having weak glutes. Sounds like it’s time to work on my booty
I get hamstring cramp just by folding my leg in bed over a minute. My physio told me to drink quinine (as well as specific exercises to the gluteus )
I can feel my left hamstring spasm and become uncomfortable after doing weighted hip thrust. Is that the same thing as cramping?
I had to stop working out because of a hamstring cramp when I was doing squads…
Please tell why I always feel cramps during doing hamstring curls workout. I hv been unable to do hamstring workouts from 2 years.
I use to do stiff leg deadlift and hip thrust in behalf of isolating hamstring by Leg curl
Search: Booty workouts
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Wife: Why are you watching porn!?
Me: But Jeff said…*SLAP*!
I just had one 🤣🤣 thats why im here
Low bar squat
What are some exercises I can do that will strengthen my gluteus without letting my hamstrings take over? Are there any exercises that are just for the butt & not hamstrings?!
Hi Jeff, i have a similar problem, i feel a sharp pain on the back of my knee and hamstrings after leg curls but i do have strong glutes and, i know it might to due to not exercising my hamstrings as much but wich exercises can i do to train them without any pain?
I got a hamstring cramp while doing the Bulgarian Split Squat
Thanks for this. I have lower back pain when I cycle after about 20 minutes, its aggravated by cycling up hill. My quads are feeling a bit saw all the time and running for more than about 1 minutes is out of the question.
Those fucking hurt
I woke up at 3am because of a leg cramp
So I had sex in the car yesterday and i cramped my hamstrings so bad that I almost nutted
thank you. this video is still helpful
I just got a fucking cramp and searched my way to saving my life
I get calf cramps when doing leg curls. Is that the same thing?
I don’t know if I pulled it but I literally just lifted my leg weird on my bed and it went so tight and I could not move my leg it’s the next day and I can feel it not sore but I can feel it kinda is that normal
Great videos, ive been cramping up on the hamstrings by just kneeling at work after squatting a barbell a few days before so keen to test with the 22 day program for developing the glutes. 👍🏼👍🏼👍🏼
First time i got cramp in hamstring the girl must of thought i was having a heart attack, couldnt go doggy style after that 😂
Let me tell you a couple of 3 things.
This guy has the makings of a varsity athlete , now go get your shine box Tony Egg.