Hamstring Exercises

October 18, 2020

Did you know that the hamstrings are actually 3 different muscles? These muscles are called the semitendinosus, the semimembranosus, and the biceps femoris.

The term hamstring comes from ‘ham’ and ‘strings’. Ham is an Old English word to refer to ‘the bend of the knee’ and String refers to the tendons. Therefore, the hamstrings are the string-like tendons at the back of our knee. They are pretty easily felt here, but they actually run all the way up to our butt bone.

Our next exercise video series will highlight a variety of videos that have been shown through EMG studies to selectively work the hamstrings. These are great for anyone looking to strengthen this area. If you are wondering if these hamstring exercises are good for your injury rehab, contact us to start your recovery process.

Anatomy of muscle used during hamstring exercises

1. Bridges - Jumps, Straight Leg, Single Leg

Because the hamstrings cross the hip and the knee joint, this allows them to move both the hip and the knee. At the knee, the hamstrings help us to flex which is the motion when we bend our knee. At the hip, the hamstrings help us to extend which is the motion that occurs at our hip when we stand from a chair, go up a step, or perform a bridge motion as demonstrated in these exercises. 

The bridge and its variants are great hamstring exercises to build hamstring resiliency. Add weights to build strength. Add a jump to build explosiveness. 

2. Roman Chair - Hip Extension, Single Leg Extension

Roman Chair hip extension is a great hamstring exercise because it isolates the hip movement component of the hamstring. You should set the Roman Chair up so you can move through a full hip range of motion. Be sure to grab something heavy enough so that you can only perform the motion 6-8 times before fatigue. Focus on the eccentric lowering portion as this has been shown to be the time of greatest recruitment of the biceps femoris. 

3. Nordic Curls - Eccentric, Concentric, and Weight Push Out

The Nordic Curls have long been known as one of the most brutal hamstring exercises. Find a partner and try these variations to maximize your strength gains. 
 
A. Eccentric Only – Lower with as much control as possible and as far as possible. When you can’t go any further, catch yourself with your hands, walk it back in, and repeat. 
 
B. Eccentric + Concentric – Start the same as the eccentric only, but this time use your hands to do an explosive push up and then use your hamstrings to pull back to the starting position. 
 
C. Weight Push Out – The ultimate test. Hold onto a light weight and lower your trunk forward. At your farthest point where you can still recover, quickly push the weight out in front of you, draw it back in, and return to the starting position. 

4. Crane Curls - Eccentric and Concentric

Train your hamstrings and build a big caboose with this crazy alternative to the traditional Nordic Curl. 
 
A. Eccentric Only – Your hips will track to 90 degrees of flexion and then lower yourself as far out as you can with control. 
 
B. Eccentric and Concentric – Conduct this exercise by only lowering yourself as far as you can still being able to return to the starting position. Try not to derail and go too far like was done in the second attempt. 

5. Hinge - RDL, Single Leg RDL, and Kettlebell Swing

The hinge movement is one of the most fundamental strengthening patterns because of its use of the hamstrings and glutes. For all of these movements, think of your body moving like a door hinge and only bending at one joint – your hips. 

The RDL is different than your traditional deadlift because you will start with the weight at your hips and you will try to keep your legs as straight as possible. The kettlebell swing is a simple hinge, but with power. 

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