Are Hamstrings Your Second Glute? Pro tip for SPEED! — Weekly 3×1
3 Simple Upgrades to Move Better, Race Better (in just 3 minutes)
In this edition:
Why hip extension is king (and glutes aren’t the whole story)
Why pros sprint — and why you should too
A simple bridge that builds real hamstring strength
Let’s dive into it.
1️⃣ Low-Hanging Fruit — Hip Extension is King
We hear it all the time: “Strengthen your glutes! Increase hip extension!”
This is totally valid! However, we often leave out the fact that the hamstrings play a HUGE role in hip extension!
In fact if you are wearing super-shoes and running 6:00 pace or under, the demand on hamstrings in hip extension INCREASE!
Either way IN ADDITION to focusing on your glutes, you need to focus on your hamstrings in hip extension!
Enter Hamstring Bridges - scroll to section 3 for the exercise!
2️⃣ What the Pros Are Doing — ACTUALLY SPRINTING!
Most endurance athletes are missing one thing: Speed. Not tempo. Not intervals.
Actual sprinting is what you are missing. Not more slow slogging.
WHY?
Sprinting is the ultimate:
Plyometric - one of the most potent plyometric stimuli you can apply!
Muscle recruiter - maximal motor unit recruitment = good stuff you normally do not get.
Range of motion builder - You use full strength in a full range of motion = more good stuff you normally do not get!
Testosterone booster - a huge hormonal boost by sprinting!
PRO TIP - Start easy no more than 1 time a week. Start with only 10 seconds with a 1:5 work to rest ratio → 1 second work = 5 seconds rest.
3️⃣ Exercise Deep Dive — Hamstring Bridges
Hamstring bridges are one of the best ways to teach hip-driven hamstring function.
1. What it works
• Hamstrings (proximal + distal)
• Glute max
• Posterior chain coordination
• Core and pelvic stabilizers
2. Why it matters
• Reinforces hamstrings as hip extensors
• Reduces over-reliance on low back
• Builds strength in a safe, controlled position
• Bridges the gap between rehab and performance
3. Performance benefits
• Stronger push-off and propulsion
• Better pelvic control during running
• Reduced hamstring strain risk
• Improved coordination between glutes and hamstrings
4. How to train it
• Start: 2–3 sets of 7-10 reps
• Progress: Single-leg variations or elevate feet
• Focus:
Heels drive into the ground
Hips fully extend
No arching through the low back
PREVIEW!
We’re taking this to the next level:
• Glute & hamstring co-contraction — how to get them working together
• Sprints are KING — the exact workouts to build real speed
• Ballistic Hamstring Bridges — turning strength into explosive power
If you want speed that actually transfers… don’t miss it.