{"id":15292,"date":"2025-10-25T00:07:13","date_gmt":"2025-10-24T17:07:13","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15292"},"modified":"2025-10-25T00:07:13","modified_gmt":"2025-10-24T17:07:13","slug":"unicorns-or-tight-hamstrings-tony-gentilcore","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15292","title":{"rendered":"Unicorns or Tight Hamstrings? \u2013 Tony Gentilcore"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>A few weekends ago I was in London teaching a workshop with my friend <a href=\"http:\/\/lukeworthington.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff0000;\"><strong>Luke Worthington<\/strong><\/span><\/a>.<\/p>\n<p>We had a group of 35 trainers from across the UK (and Europe) eager to learn more about assessment, program design, coaching up common strength movements, and how I rank the Bourne movies.<\/p>\n<p>One of the main umbrella themes we kept hammering home was that, contrary to popular belief, \u201ctight\u201d hamstrings isn\u2019t really a thing.<\/p>\n<p>Labelling the hamstrings as \u201ctight\u201d is often the default scapegoat and blamed for <em>everything f<\/em>rom butt wink to low back pain to male pattern baldness<em>. <\/em>So it wasn\u2019t surprising to see the flabbergasted reactions from the majority of attendees when Luke and I kept repeating our message.<\/p>\n<p>You would have thought Gandalf rode in on a Unicorn yelling \u201c<em>You shall not stretch the hamstrings!<\/em>\u201d based on people\u2019s facial expressions.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/media4.giphy.com\/media\/v1.Y2lkPTc5MGI3NjExOGlwZjl2MHFhMHB6enlyanlzemM5dDlmcjhmcXhza2Q5MWtiYWczdSZlcD12MV9pbnRlcm5hbF9naWZfYnlfaWQmY3Q9Zw\/P726XW1pK3Luo\/giphy.gif\"\/><\/p>\n<p style=\"text-align: center;\">via <a href=\"https:\/\/giphy.com\/gifs\/gandalf-P726XW1pK3Luo\" target=\"_blank\" rel=\"noopener\">GIPHY<\/a><\/p>\n<h3 style=\"text-align: left;\">Did Tony Just Say Tight Hamstrings Don\u2019t Exist?<\/h3>\n<p>What\u2019s next:<span style=\"font-size: 16px;\"> Water isn\u2019t wet? Grass isn\u2019t green? Ryan Gosling\u2019s gaze doesn\u2019t penetrate my soul?<\/span><\/p>\n<p>Listen, I\u2019m as skeptical as they come whenever anyone in the health\/fitness industry uses the words \u201c<em>everyone<\/em>,\u201d \u201c<em>always<\/em>,\u201d or \u201c<em>never<\/em>.\u201d<\/p>\n<p>Those are three words, when used ad nauseam, immediately scream \u201c<em>shady motherfucker with an agenda,<\/em>\u201d whenever I hear them.<\/p>\n<ul>\n<li>It\u2019s <em>never<\/em> the hamstrings. <strong><em>OR<\/em><\/strong> You should <em>never<\/em> eat past 7 pm.<\/li>\n<li><em>Always<\/em> avoid gluten. <strong>OR<\/strong> If you\u2019re serious about fat loss, <em>always<\/em>\u00a0avoid carbs.<\/li>\n<li><em>Everyone<\/em> must deadlift from the floor. <strong><em>OR<\/em><\/strong> <em>Everyone<\/em> who reads this site is clearly off the charts intelligent and attractive. (&lt;\u2014 100% true).<\/li>\n<\/ul>\n<p>There are nevertheless exceptions to every rule and circumstance. I\u2019d be remiss not to tip my hat at the notion there are, indeed, people out there who have legitimately tight (or, more to the point, anatomically short) hamstrings.<\/p>\n<p>That being said, I doubt you\u2019re one of them.<\/p>\n<p>I\u2019m not going to sit here and say it\u2019s <em>never<\/em>\u00a0the case, but it\u2019s such a rare occurrence that you\u2019re more likely to win an arm wrestling match vs. a grizzly bear than actually having tight\/short hamstrings.<\/p>\n<p>Take butt wink for example.<\/p>\n<p>The common culprit is tight hamstrings (photo on the right).<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter  wp-image-460514\" src=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2025-10-24-at-12.19.41-PM-1024x504.png\" alt=\"\" width=\"590\" height=\"290\" srcset=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2025-10-24-at-12.19.41-PM-1024x504.png 1024w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2025-10-24-at-12.19.41-PM-300x148.png 300w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2025-10-24-at-12.19.41-PM-768x378.png 768w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2025-10-24-at-12.19.41-PM.png 1138w\" sizes=\"auto, (max-width: 590px) 100vw, 590px\"\/><\/p>\n<p style=\"text-align: center;\">Image via <a href=\"https:\/\/www.girlsgonestrong.com\/\" target=\"_blank\" rel=\"noopener\">Girls Gone Strong<\/a><\/p>\n<p>But if we were to discuss (and respect) basic anatomy we\u2019d note the following:<\/p>\n<ul>\n<li>My pecs can cut diamonds.<\/li>\n<li>The hamstrings are a bi-articular muscle group that cross both the hip and knee joints.<\/li>\n<li>As we descend into deep(er) hip flexion \u2013 I.e., squat \u2013 the hamstrings <em>lengthen<\/em> on one end (hips) and <em>shorten<\/em> on the other (knee), for a net change of nada.<\/li>\n<\/ul>\n<p>#itsnotthehamstrings.<\/p>\n<h3>But How Can We Tell?<\/h3>\n<p>It\u2019s uncanny how many people I\u2019ve interacted with in my career who describe having tight hamstrings, and after telling me they\u2019ve been stretching them for 43 years (&lt;\u2014 only a slight exaggeration), are <em>still<\/em> looking for that one magical stretch to cure them.<\/p>\n<p>My first step is to plop him or her on an assessment table and ask them to perform a simple screen to ascertain whether or not they do, in fact, have tight hamstrings.<\/p>\n<p>It\u2019s called the Active Straight Leg Raise.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter  wp-image-460515\" src=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2025-10-24-at-12.23.41-PM.png\" alt=\"\" width=\"449\" height=\"451\" srcset=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2025-10-24-at-12.23.41-PM.png 816w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2025-10-24-at-12.23.41-PM-300x300.png 300w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2025-10-24-at-12.23.41-PM-150x150.png 150w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2025-10-24-at-12.23.41-PM-768x772.png 768w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2025-10-24-at-12.23.41-PM-65x65.png 65w\" sizes=\"auto, (max-width: 449px) 100vw, 449px\"\/><\/p>\n<p style=\"text-align: center;\">Image: <a href=\"https:\/\/www.functionalmovement.com\/\" target=\"_blank\" rel=\"noopener\">FMS.com<\/a><\/p>\n<p>You lie the individual supine and ask them to slowly, while keeping one leg cemented to the table or floor, elevate the other off the table while keeping it as straight as possible. They keep going until they feel the first smidgeon of resistance (or you start to see compensations like the pelvis rotating, the foot rotating, and\/or either knee start to flex).<\/p>\n<p>An acceptable ROM is anywhere from 70-90 degrees of hip flexion.<\/p>\n<p>A funny thing almost always happens.<\/p>\n<p>Most people pass the screen with flying colors.<\/p>\n<p><strong>Me:<\/strong> <em>\u201cYou don\u2019t have tight hamstrings.\u201d<\/em><\/p>\n<p><b>Them<\/b>: <em>\u201cThe fuck outta here! You mean, there aren\u2019t any other stretches I should be doing?\u201d<\/em><\/p>\n<p><strong>Me:<\/strong> <em>\u201cZero.\u201d<\/em><\/p>\n<p><b>Them<\/b>: <em>\u201cZero?\u201d<\/em><\/p>\n<p><strong>Me:<\/strong> <em>\u201cYep, zero.\u201d<\/em><\/p>\n<p><em>[Cue crickets chirping]<\/em><\/p>\n<p>This finding doesn\u2019t, however, dismiss the fact said person\u2019s hamstrings still <strong><em>FEEL<\/em><\/strong> tight.<\/p>\n<p>So, W\u2026\u2026..T\u2026\u2026\u2026.F?<\/p>\n<p>Something is awry.<\/p>\n<p>To peel back the onion a bit more I\u2019ll then implement a brilliant trick I was reminded of by Ottawa based personal trainer, <a href=\"http:\/\/elsbethvaino.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff0000;\"><strong>Elsbeth Vaino<\/strong><\/span><\/a>.<\/p>\n<h4>The Bridge Test<\/h4>\n<p><iframe loading=\"lazy\" title=\"TonyGentilcore.com Glute Bridge Screen to Rule out &quot;Tight&quot; Hamstrings\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/fy7lF28n5MA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u00a0<\/p>\n<p>I\u2019ll have the same individual perform a standard glute or hip bridge. They\u2019ll get into position and then I\u2019ll ask \u201cwhere do you feel that?\u201d<\/p>\n<p>Many will immediately say \u201chamstrings.\u201d<\/p>\n<p>I\u2019ll then have them perform a 1-Leg Glute Bridge and ask them to hold that position for 10-15 seconds.<\/p>\n<p>Most don\u2019t last five.<\/p>\n<p><em>\u201cYOWSA\u2026..my hamstrings cramped up.\u201d<\/em><\/p>\n<p><em><strong>Why?<\/strong><\/em><\/p>\n<p>The body\u2019s #1 hip extensor is the glute max, and if it\u2019s not doing it\u2019s job well the body\u2019s #2 hip extensor, the hamstrings, will pick up the slack.<\/p>\n<p>In all likelihood, for most people most of the time, the hamstrings feel tight because 1) they\u2019re overactive and doing double the work and\/or 2) pelvic alignment needs to be addressed (more glutes and anterior core = more posterior pelvic tilt = hamstrings are put on slack).<\/p>\n<p><strong>NOTE<\/strong>: the latter point \u2013 hamstrings lengthened due to (excessive) anterior pelvic tilt \u2013 is why stretching them only feeds the issue. The tightness many feel is neural in nature, not because of true shortness. Stretching an already lengthened muscle only exacerbates things.<\/p>\n<h3>Something Else to Consider: Active End-Range Hip Flexion<\/h3>\n<p>To add another nail into the \u201cit\u2019s not the hamstrings\u201d coffin I\u2019ll also take a gander at one\u2019s ability to move their hip into (active) end-range flexion.<\/p>\n<p>This \u201ctrick\u201d digs into some of <a href=\"https:\/\/functionalanatomyseminars.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff0000;\"><strong>Dr. Andreo Spina<\/strong><\/span><\/a>\u2018s work on Functional Range Conditioning (FRC) and is another splendid way to gently tell someone to stop stretching their hamstrings.<\/p>\n<p><iframe loading=\"lazy\" title=\"TonyGentilcore.com - Active Hip Flexion Screen\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/v6zuGULREuU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u00a0<\/p>\n<p>No diggidy, no doubt.<\/p>\n<h3>Final Word<\/h3>\n<p>The sensation of tight hamstrings is less about an anatomically short muscle which requires endless hours of static stretching, and more about improving:<\/p>\n<ol>\n<li>Position\/alignment of the pelvis via nudging people into a little more posterior pelvic tilt by hammering glutes and anterior core.<\/li>\n<li>Active end-range hip flexion. Allow people to experience this position more often and good things will happen.<\/li>\n<\/ol>\n<p><strong><em>Stop\u2026..stretching\u2026..the\u2026..hamstrings.<\/em><\/strong><\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/tonygentilcore.com\/2025\/10\/fictional-unicorns-tight-hamstrings\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A few weekends ago I was in London teaching a workshop with my friend Luke Worthington. We had a group of 35 trainers from across the UK (and Europe) eager to learn more about assessment, program design, coaching up common strength movements, and how I rank the Bourne movies. One of the main umbrella themes &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-15292","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"A few weekends ago I was in London teaching a workshop with my friend Luke Worthington.We had a group of 35 trainers from across the UK (and Europe) eager to learn more about assessment, program design, coaching up common strength movements, and how I rank the Bourne movies.One of the main umbrella themes we kept\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"admin\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/loudhdtv.com\/?p=15292\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.10\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"LOUDHDTV - Just another WordPress site\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Unicorns or Tight Hamstrings? 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