Hamstring muscles: functional anatomy guide

Stretching Hamstrings Using Dynamic Stretching Techniques

Dynamic stretching should be done after the muscle is warmed up and can
be done before a workout to improve hamstring flexibility without
hindering performance in those sports that require strength and power.

1.  The straight leg toe touch is performed in standing. Start
with good posture, chest up and shoulders back. Flex your shoulders
such that your arms are straight in front of you at 90
degrees.  Try to maintain a tall posture throughout this
stretch, tighten your abdominals and keep your back straight.
Swing your leg forward while straight to try and touch your
toes to your fingers. Lower your leg and alternate with the other side.

2.  The one-leg bird stretch also requires balance and
stability. Start with an upright posture, chest up, shoulders down and
relaxed. Lift your straight left leg behind you as you slowly bend
forward at the hips and try to touch your toes. You will look like the
letter “T” with the leg being stretched being the one planted on the
ground. Hold this position for 2 or 3 seconds. Remember to always
maintain a neutral spine.

Wrapping Up

And that’s it! Hopefully, by now you have a good grasp of your hamstring muscle anatomy, what some effective hamstring exercises are, and how you can combine them into one awesome hamstring workout.

Please feel free to download our workout app to train this workout (and many more!) and track your gains. Remember to try and increase the weight you are using in each exercise to ensure your continued muscle growth and strength gains.

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Hamstring Exercises: The Best Exercises for Building Your Hamstrings

In this section, we’ll take a look at three of the best hamstring exercises. They have different benefits and training effects and complement each other regarding which of the hamstring muscles they target.

You can create a great hamstring workout by putting them all together, as we’ll do in the next section.

1. Romanian Deadlift

The Romanian deadlift is a barbell hamstring exercise that not only works your hamstring muscles, but also your glutes, adductors, and lower back.

The Romanian deadlift works the hip-extending function of your hamstrings, which means that all hamstring muscles are trained except for the short head of the biceps femoris.

Many people can get a great mind-muscle connection to their hamstrings in the Romanian deadlift, and I recommend that you prioritize muscle contact over weight in this exercise.

Use lifting straps if necessary. The point is to train your hamstrings, not your grip.

Possible substitutes:

• Stiff-Legged Deadlift
• Kettlebell Swing
• Good Morning

2. Seated Leg Curl

The seated leg curl is an isolation exercise for your hamstrings. By working your hamstrings in knee flexion, it complements the Romanian deadlift in which the hamstrings only perform hip extension.

A recent study found that the hamstrings grew 55% more from training seated leg curls compared to lying leg curls – 14% vs. 9% increase in muscle thickness over 12 weeks of training. This difference in muscle growth can probably be explained by the fact that seated leg curls work your hamstrings at a longer muscle length (since your hip is flexed more) than the lying leg curl.

However, the sartorius muscle grew better from training lying leg curls, and gracilis and biceps femoris short head grew equally well from both. Therefore, you might benefit from training both seated and lying leg curls for optimal hamstring growth.

3. Lying Leg Curl

The lying leg curl complements the previous two exercises by working the hamstrings at a slightly different position, and by combining all three into one workout, you might reap better hamstring muscle growth.

Don’t stress the details too much, however. Does one of the leg curl exercises feel way better than the other, or is one even causing you pain? Then you shouldn’t hesitate to stick to only the leg curl variant that you prefer, if that means that you will enjoy your workouts more and stay pain-free.

What about the Nordic Hamstring?

I’d be remiss if I wrote about hamstring training and didn’t mention the Nordic Hamstring exercise. It has been shown to reduce the risk of hamstring injuries in sports by about 50% in multiple studies.

The nordic hamstring exercise is a great exercise if:

1. You are able to do it at all, or …
2. You are training to reduce the risk of a hamstring strain from sports like sprinting, soccer, or football.

However, most people cannot do the concentric portion of the nordic hamstring, and especially not for multiple reps. Therefore, in the context of building the muscle mass of your hamstrings, and with availability for the majority of trainees in mind, we have not included the nordic hamstring among the recommended exercises in this article or in the workout below. But, you may of course add it of your own volition!

What about the Squat?

The squat is often touted as a great hamstring exercise, so why isn’t it included here?

Because it is likely incorrect.

The squat consist of (among other movements) hip and knee extension. While the hamstrings are hip extensors, they are also knee flexors, and thus antagonists to your quads. Therefore, any force generated by the hamstrings for hip extension is also added to the burden of the quads. Since the quads are already taxed very hard in the squat, it would be biomechanically counterproductive to also have them overcome a large force from the hamstrings.

Studies have shown not only that the hamstrings are not very active in the squat, but also that even after ten weeks of two squat training sessions per week, the hamstrings doesn’t show any muscle growth at all.

While I do love the squat and think it is great for a lot of things, hamstring growth doesn’t seem to be one of them.

Read More: Do Squats Work Your Hamstrings?

Hamstring Injuries

Overuse injuries to the hamstrings are common, particularly in sports like soccer, football, basketball, and tennis, where running is combined with rapid starts and stops. The long head of the biceps femoris is particularly prone to injury in sports such as these, likely because it exerts the most force compared to the other muscles in the hamstring group.

Hamstring sprains and tears are also relatively common. And they can become more serious when there is significant bruising behind the thigh. Repetitive stress injuries from running or walking are also a common cause of hamstring pain and injury.

Strains and Contusions

The onset of injury to the hamstring muscle group is often sudden and is usually identified as a strain (sprain or tear) or contusion (bruising). Strains range from mild to severe and include the following traits.

• Mild strains involve minimal damage to the muscle and heal quickly. They can be treated with rest and over-the-counter pain medication.
• Moderate strains cause a partial rupture of the muscle and result in a loss of function.
• Severe strains result in a total rupture of tissue and lead to short- or long-term functional disability.

Contusions are caused by an external force making contact with the hamstring muscles, such as with many contact sports. Symptoms of contusions include:

• Muscular pain
• Swelling
• Bruising and discoloration
• Limited range of motion
• Stiffness

If pain resulting from a hamstring injury does not resolve in a few days or is inhibiting your ability to walk normally and perform everyday activities, see your doctor for a diagnosis and treatment.

In addition, studies show that 12% to 33% of hamstring injuries are reoccurring. If you play a sport and sustain a hamstring injury, you will likely need to fully rehabilitate before returning to normal activity. This will allow the muscle group ample time to recover and repair, which can help prevent a relapse.

Prevent Hamstring Tendonitis

All three muscles comprise the hamstrings (the semimembranosus, semitendinosus, and biceps femoris) and play a vital role in our physical functioning. Taking care of our hamstring tendons and muscles is imperative to our overall health and wellbeing. If you’re experiencing hamstring pain, consult with your sports medicine doctor to find the best recovery regimen for you; the sooner the better to prevent unnecessary complications.

By respecting our muscles and tendons and the work they do, and by providing them with adequate rest and support, we can avoid hamstring tendinitis and enjoy a full range of mobility and flexibility, now and for years to come!

Sources:

Shop Hamstring Tendonitis

Next Pages:

Hamstring Tendonitis Treatment

Hamstring Strain

Hamstring muscle injuries are common because the muscle spans more than one joint. The origin of the hamstring is on the lower part of the pelvis, and the insertion is on the upper part of the shin bone. Therefore, the muscle crosses both the hip and the knee. Movements of these joints can increase the forces acting on the hamstring muscle. Other muscles that cross more than one joint (such as the gastrocnemius, or calf muscle) are also prone to muscle strain injuries.

Hamstring tears are usually graded similarly to other types of muscle strains:

• Grade I Hamstring Strain: Mild discomfort, often no disability. Tearing of the muscle fibers is microscopic, essentially stretching the muscle too far. Usually minimal limitations in activity.
• Grade II Hamstring Strain: Moderate discomfort, can limit an athlete’s ability to perform activities such as running and jumping. May have moderate swelling and bruising.
• Grade III Hamstring Strain: Severe injury that can cause pain with walking. Muscle fibers are significantly or completely torn, potentially requiring surgical intervention. Can cause muscle spasms, swelling, and significant bruising.

Muscle strains and tears most commonly occur because of what is called an eccentric contraction. When an eccentric contraction of the muscle occurs, the muscle is trying to contract while another force (the ground, another player, etc.) is pushing the muscle in the opposite direction. This creates tremendous strain on the muscle, and if the force is strong enough, it will tear the muscle fibers.

Способы лечения

Терапия хамстринг синдрома предполагает всего два вида оказания помощи больному: консервативный и хирургический.

Благодаря ранней диагностике и не осложненного отрывом мышц от кости синдрому, достигается максимальная эффективность консервативных методов.

К ним относятся оказание обезболивающего эффекта за счет анальгетиков, обездвиживание и фиксация конечности в возвышенном положении, наложение шины и холодного компресса.

При легкой форме травмирования конечности обездвиживание при помощи шины и соблюдение постельного режима не обязательны. Достаточно делать холодовые компрессы 3-4 раза в день, избегая переохлаждения тканей.

Лечение хамстринг-синдрома народными средствами не предусмотрено, однако может быть использован солевой компресс в комплексе с холодовым с целью предотвращения воспалительного процесса и формирования гематомы.

В случае тяжелой степени повреждения терапия не обходится без оперативного вмешательства. Показаниями к проведению операции является полное или частичное отрывание связок и мышц от седалищной кости, а также хронический синдром с рубцеванием.

Во время операции хирург купирует болевой синдром, устраняет рубцы и сдавливание седалищного нерва, фиксирует анатомически верное положение суставно-связочного аппарата, восстанавливает мышечные ткани.

Preparing for your appointment

You might first talk to your own health care provider. You might be referred to a provider who practices sports medicine or does orthopedic surgery.

What you can do

Make a list that includes:

• Complete information about your symptoms and when they began.
• Information about medical problems you’ve had.
• All the medicines and supplements you take, including doses.
• Questions you want to ask the care provider.

What to expect from your doctor

Your care provider might ask some of the following questions:

• When did the injury occur and how did it happen?
• Did you feel a popping or tearing sensation?
• Do any movements or positions make the pain better or worse?

Что делать не рекомендуется

Послеоперационный период длится 3-4 недели. В это время пациенту запрещается нагружать травмированную конечность сверх дозволенного.

Лечебные упражнения при хамстринг-синдроме выполняются под присмотром специалиста в реабилитационном центре.

Пример выполнения комплекса ЛФК при данном недуге смотрите в видео ниже.

Пациенту не рекомендуется переохлаждать организм, длительное время проводить в неизменном положении, выполнять резкие наклоны вперед, приседания и махи ногами, активно передвигаться бегом, перерастягивать травмированные ткани в течение 2-3 месяцев после операции.

Using The Stick to stretch hamstrings

Sit on the edge of the bed
with one leg up as in the hamstring stretch illustrated
. Place The Stick under the back of your thigh and apply pressure to
your hamstrings as tolerated running the stick up and down 3 to 4
inches of your thigh for about 10 seconds. Move the sick to another 3
or 4 inches and repeat movement of the stick quickly for about 10
seconds. Do this until you’ve covered the entire hamstring area.

References Halbertsma JP, Goeken LN.
Stretching exercises: effect on passive extensibility and stiffness in short hamstrings of healthy subjects. Arch Phys Med
Rehabil. 1994;75:976–981.
Halbertsma JP, Mulder I, Goeken LN, Eisma WH. Repeated passive
stretching: acute effect on the passive muscle moment and extensibility
of short hamstrings. Arch Phys Med Rehabil. 1999;80:407–414.
Halbertsma JP, van Bolhuis AI, Goeken LN. Sport stretching: effect on
passive muscle stiffness of short hamstrings. Arch Phys Med Rehabil.
1996;77:688–692.
Bandy WD, Irion JM, Briggler M. The effect of static stretch and
dynamic range of motion training on the flexibility of the hamstring
muscles. J Orthop Sports Phys Ther. 1998;27:295–300.
Laura C. Decoster, Rebecca L. Scanlon,  Kevin D. Hor,; Joshua
Cleland  Standing and Supine Hamstring Stretching Are Equally
Effective Journal of Athletic Training
2004;39(4):330–334
Cornelius W L, Rauschuber M R 1987 The relationship between isometric
contraction durations and improvement in acute hip joint flexibility. Journal of Applied Sport
Science Research 1: 39±41
Hamzat T.K., Adeniyi A.F., Awolola O.E. and Olaleye O.A. (2004). Injury
pattern of FIFA, CAF and UEFA soccer tournaments: A retrospective study of selected 2002
matches. S A Journal of Physiotherapy 60(3), 10-14.

Why is stretching hamstrings so difficult

The hamstrings fall into the classification of  a “postural
muscle”. Postural muscles are used to hold your upright
posture. They
contain predominantly slow twitch muscle fibres and are designed to
contract for long period without fatiguing.  They can
therefore be prone to hypertonicity. These types of muscles tend to
shorten over time unless stretched or taken through their full range of
motion on a regular basis.
The hamstrings contain strong connective tissue fibres so that these
muscles can work as strong hip extensors and knee flexors. This also
contributes to the difficulty we experience when stretching them.
Our postural habits also contribute to their tightness. In our
sedentary culture we do a lot of sitting and standing. Sitting
maintains our gluteal muscles in a lengthened state causing them to
become weak. We then must rely more on our hamstrings when standing.
When standing for long periods we shift our hips forward also
disengaging our glutes and our hamstrings must work harder.

Symptoms

The symptoms of a pulled hamstring depend on the severity of the injury. A hamstring injury is usually sudden and painful.

Other common symptoms include:

• Bruising: Small tears within the muscle cause bleeding and subsequent bruising. The bruise begins in the back of the thigh, and as time passes the bruise will pass down below the knee and often into the foot.
• Swelling: The accumulation of blood from the hamstring injury causes swelling of the thigh. This can make further muscle contraction difficult and painful. Wearing a compressive bandage can help control the swelling.
• Muscle spasm: Muscle spasm is a common and painful symptom of a hamstring injury. Because of the trauma to the muscle, signals of contraction are confused, and the muscle may be stimulated. If severe, muscle relaxants can help with spasms.
• Difficulty with muscle contraction: Bending the knee is often painful after a pulled hamstring, and can even prevent you from walking normally. If you are unable to contract your hamstring, it could mean that the muscle is completely ruptured.

Frequently Asked Questions

Do squats strengthen hamstrings?

Not significantly. Squats focus on strengthening your quads instead of hamstrings. However, they may improve your hamstring flexibility.

How do you know if your hamstrings are weak?

Test your hamstring strength by bending over and touching your toes. When your toes and fingers don’t meet, your hamstrings may be tight or weak.

Is cycling good for your hamstrings?

Yes. Cycling can strengthen and stretch your hamstrings.

Key Takeaways

• Hamstring strengthening exercises are the best way to make muscles flexible and strong.
• These exercises include a glute bridge, one-legged bridge, lying knee extension, and more.
• Overtraining, poor posture, not warming up are a few reasons for hamstring injuries.
• Improving posture, staying active, and warm-ups minimize the risk of an inflamed hamstring.

Take a proactive approach to tackle knee and leg pain with this informative video below. Explore effective stretching techniques for your quadriceps and hamstrings, expertly presented with easy-to-follow instructions and valuable tips. So, check it out now!

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

1. An Evidence-Based Framework for Strengthening Exercises to Prevent Hamstring Injury https://pubmed.ncbi.nlm.nih.gov/29116573/
2. Rehabilitation and return to sport after hamstring strain injury https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189266/
3. Hamstring injury rehabilitation and prevention of reinjury using lengthened state eccentric training: a new concept https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3362981/
4. Patterns of Hamstring Muscle Tears in the General Population: A Systematic Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4856270/

Was this article helpful?

References

1. Med Sci Sports Exerc. 2020 Oct 1. Online ahead of print. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths.
2. Br J Sports Med. 2019 Feb 26. Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes.
3. Int J Sports Physiol Perform. 2009 Mar;4(1):84-96. Hamstring Activation During Lower Body Resistance Training Exercises.
4. Eur J Appl Physiol. 2019 Jun 22. doi: 10.1007/s00421-019-04181-y. Epub 2019 Jun 22. Effects of squat training with different depths on lower limb muscle volumes.

Anatomy of the Hamstrings

The tendons of the hamstring muscles attach to bone at the ischial tuberosity of the hip (more commonly known as the sitting bones). This region is located at one end of the linea aspera, a ridge along the femur (thigh) bone. The hamstring tendons also flank the space behind the knee.

There are three main muscles that comprise the hamstring muscle group. The biceps femoris is a big, long muscle located at the back of the thigh that includes both a long head and a short head. The semitendinosus is located at the posterior and medial (inner) part of the thigh and the semimembranosus is the most medial of the hamstring muscles. Here’s a closer look at the hamstring muscle group.

Biceps Femoris

The long head and short head of the biceps femoris are two muscles that work together to externally rotate the thigh at the hip and extend the leg backward. They are the main contributors to hip extension but they also flex and laterally rotate the knee at the joint. The biceps femoris attaches to the main part of the lateral tibia (shin bone) and is innervated by the sciatic nerve.

• Long head biceps femoris: The most lateral hamstring, the long head or “superficial” biceps femoris inserts on the lateral side of the fibula (lower leg bone) and originates from the inner sides of the sitting bones.
• Short head biceps femoris: The short head of the biceps femoris originates in three places on the femur bone that are situated closer to your knee than your hip.

Some experts do not consider the short head of the biceps femoris as part of the hamstring muscle group, because it is the only muscle in the group that does not cross two joints.

Semitendinosus

Like the biceps femoris, the semitendinosus is a big, long hamstring muscle. It originates from the inside of the back of the thigh near the biceps femoris at the inner sides of the sitting bones. It also crosses the knee and connects to the inner side of the upper part of the shin bone. It also attaches to the fascia of the leg. The semitendinosus extends the thigh backward and allows for the medial rotation (i.e., turning the lower extremity inward) of the thigh and knee joint.

Semimembranosus

The most medial muscle, the semimembranosus inserts on the inner portion of the shin bone. Like the semitendinosus, the semimembranosus is a broad muscle, though it is more tucked away.

It originates at the sitting bones, similar to the other muscles in the hamstring group. However, it attaches higher up. It also connects to the inner portion of the upper tibia (knee joint). The semimembranosus extends the hip joint and flexes and also medially rotates the knee toward the midline.

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Distinguishing Hamstring Syndrome from Hamstring Tendinopathy

Hamstring Syndrome

• Origin: Irritation of the sciatic nerve near the biceps femoris hamstring muscle’s origin at the sit bone.
• Symptoms: Gradual onset, exacerbated by prolonged stretching and worsened with hamstring stretching due to neural symptoms.
• Clinical Examination: Pain with resisted knee bending and passive hamstring stretching, while resisted hip extension on the stomach is often pain-free.

Treatment for Hamstring Syndrome

• Physical Therapy: Collaborate with a professional for activity/load management, implement a wedge for sitting, and engage in manual therapy for the lower quarter.
• Exercise Focus: Prioritize neural flossing exercises over hamstring stretching and incorporate hip extension/gluteus maximus and hamstring strengthening.

Hamstring Tendinopathy

• Origin: Repetitive microtraumas at the hamstring’s origin on the sit bone.
• Symptoms: Pain along the buttock, centered at the sit bone, with pain during hamstring resistive testing in various positions.
• Clinical Examination: Pain is elicited in sitting and lying on the stomach during hamstring resistive testing.

Treatment for Hamstring Tendinopathy

• Comprehensive Strategies: Employ activity/load management, running gait retraining, and manual therapy for the lower quarter.
• Strengthening Emphasis: Concentric and eccentric strengthening of the hamstring and gluteal muscles.

Whether facing Hamstring Syndrome or Hamstring Tendinopathy, seeking professional guidance is paramount. Mend Colorado has Boulder and Lafayette physical therapy clinics, where our dedicated team tailors treatment plans to address individual needs. We emphasize a holistic approach, incorporating activity management, manual therapy, and targeted exercises to facilitate recovery.

We also aim to help patients avoid future issues with various preventive measures and lifestyle adjustments, including the following:

Preventive Measures

• Implement strategies to manage activity loads, preventing the recurrence of microtraumas.
• Embrace running gait retraining to optimize biomechanics and reduce strain on the hamstrings.

Lifestyle Adjustments

• Consider incorporating neural flossing exercises into your routine to maintain flexibility and prevent neural irritation.
• Prioritize hamstring and gluteal strengthening exercises for sustained lower quarter health.

Ready to overcome a runner’s hamstring injury and optimize your performance? Visit Mend Colorado for physical therapy in Boulder or Lafayette. Let our expert team create a custom plan to address your unique needs, guiding you toward a pain-free and enhanced running experience. Your journey to resilient running starts with Mend Colorado. Make an appointment today!